3 rounds as warm-up:
:30 supine plank or table hold
10 pvc good mornings
5 pvc overhead or back squats
+
Every 3:00 for 12:00 (4 sets of each):
3 hang power cleans or hang power snatches
6 dual DB Z press
+
4 sets for reps/calories:
:30 power cleans, up to 135/95
:60 wall walks or handstand walk mat lengths
:90 calories
:60 rest
+
3-5 sets:
10-15 tricep extensions – any variation
10-15 curls – any variation
OR
mobility work
Hinge & isometric shoulder strength + “Helen”-ish + accessory
3 rounds as warm-up:
10 prisoner good mornings
5/side side-lying windmills
10 alternating bird dogs
+
Every 3:00 for 15:00 (5 sets):
5-4-3-3-3 clean-grip deadlifts, 21X1
:15-:30 handstand hold or mat lengths handstand walk
+
3 rounds for time w/15:00 cap:
run to 4th pole & back
20 alternating DB snatches, light up to 50/35
12 burpees w/lateral hop over the DB
+
accumulate 2:00 in a relaxed hang from bar
+
coach-led mobility work
For completion as warm-up:
20 alternating 90/90 sit
20 walking lunges
500m row/ski erg or 1000m bike erg
:60 hang from bar
jog to 2nd pole & back
+
Every 8:00 for 40:00:
1st: 60′ burpee broad jumps + 654m run + 60′ burpee broad jumps
2nd: 60′ sled push + 654m run + 60′ sled push
3rd: 60′ backward sled drag + 654m run + 60′ backward sled drag
4th: 300/250m row + 654m run + 300/250m row
5th: 300/250m ski erg + 654m run + 300/250m ski erg
+
optional bonus:
pick up a really heavy pair of DBs or KBs and hold them for as long as possible (without actually walking anywhere
notes:
*work hard on the in-gym work before settling into a pace you believe to be sustainable for all runs
*note which in-gym movements affect the runs the most
*60′ = 30′ over & back
*sled drag is not HYROX-style, you’ll be moving w/the sled while holding the black straps any way
*654m = 2 x 4th pole & back
*if still building in run volume/pacing or you anticipate having less than 2:00 of rest between intervals you can sub 2 x 3rd pole & back for 542m
10:00 dynamic mobility work – coach-led
+
For reps w/partner:
8:00 of [12/10 calories + 6 pull-ups]
+
3:00 rest
+
8:00 of [12 wall balls + 12/10 calories]
+
2:00 rest
+
8:00 of [6 pull-ups + 12 wall balls]
*partners trade off completed rounds in each couplet
*can sub in 1 bar muscle-up for every 2 pull-ups
+
bis/tris/abs of choice or easy walk cool-down
3 rounds as warm-up:
10 pvc passthroughs
10 pvc good mornings
:10-:30 plank or handstand hold
+
Every :60 for 15:00 (15 sets, 5 sets of each):
min 1-5: 1 hang power clean from anywhere above the knees
min 6-10: 1 hang power clean from just below the knees
min 11-15: 1 power clean
+
21-15-9 for time w/10:00 cap:
Deadlifts, up to 225/155
Handstand push-ups or dual DB shoulder-to-overhead
+
3 sets:
12 alternating single-leg V ups
:30/side single-leg wall sit
OR
5:00-10:00 coach-led mobility
