Primary Training Session
Get Moving || Warm-Up
Every 5 minutes, for 10 minutes (2 sets) at 60-70% intensity of:
30/20 Calories of Machine of Choice
20 Air Squats
10 Ring Rows
followed by…
Every 3 minutes, for 9 minutes (3 sets) at 80-90% intensity of:
15 Russian Kettlebell Swings
12-16 Alternating Jump Lunges
A.
Four sets of:
Front Squat x 4 reps @ 80%
Rest as needed
B.
Three sets of:
2 Clean Lift-Offs + Power Clean @ 50% of 1-RM Clean
Rest as needed
and then …
Five sets of:
Clean x 3 reps @ 65-75% of 1-RM Clean
Rest as needed
C.
Every minute, on the minute, for 24 minutes (8 sets of):
Station 1 – 18-22/14-17 Calorie Bike
Station 2 – 7-10 Burpee Pull Ups
Station 3 – 3 Squat Cleans @ 60-70% of 1-RM Clean
D.
Three sets of:
Single Leg Deadlift x 10-12 reps each side
Rest as needed
Athlete Notes:
Another Wednesday = another EMOM. Today we’re getting a little aggressive on the bike. Push to see what you can hold there. For the burpee pull-ups, hit the ground and jump right up. A lot of time can be lost on this movement if you’re not checked in! The final station, the squat cleans, should be a weight that you could touch and go, but you don’t have to. Just remember, start at the top of the minute and the faster you go the more rest you get!
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Running Option
Three rounds of:
2 Minute Run @ 1-Mile Pace
5 Minute Jog @ 70-80% Effort
1 Minue Run @ 1-Mile Pace
2 Minute Walk
Bike Erg/Row Option
Three rounds of:
500 Meter Row @ 2k PR Pace
5 Minute Bike @ 70-80% Effort
300/250 Meter Row @ 1k PR Pace
2 Minute Bike @ 50% Effort
OR…
Three rounds of:
1000 Meter Bike Erg @ 4k PR Pace
5 Minute Bike @ 70-80% Effort
600/500 Meter Bike Erg @ 2k PR Pace
2 Minute Bike @ 50% Effort
Strongman Carries
Accumulate 3 minutes in a dead hang from the pull-up bar.
Immediately after finishing your 3 minute accumulation, perform the following…
Four rounds of:
200 Foot HEAVY Dumbbell Farmer Carry
100 Foot Handstand Walk
200 Foot Sandbag Carry (150/100lbs)