For completion as warm-up:
400m row or ski erg or 800m bike erg
:60 alteranting 90/90 sit
12 sub-maximal burpee broad jumps
jog to 2nd pole & back
Every 10:00 for 40:00 (4 sets):
1st: 400m run + 600m row + 400m run
2nd: 400m run + 600m ski erg + 400m run
3rd: 400m run + 100-150′ sled pull + 400m run
4th: 400m run + 40-50 alternating weighted box step-ups + 400m run
+
optional 5th: 800m run
notes:
*intent is continued awareness of run pacing, especially under fatigue on the 2nd 400m each interval
*50′ turnarounds for the sled
*20″ box w/holding wall ball on shoulder for the step-ups
*should have at 2:00-3:00 rest each interval, adjust the in-gym work as needed
10:00 dynamic mobility work – coach-led
+
For time w/partner w/30:00 cap:
40/36/32 calories
80 deadlifts
40/36/32 calories
60 bar-facing burpees
40/36/32 calories
40 power cleans
40/36/32 calories
20 shoulder-to-overhead
40/36/32 calories
*same barbell load for all 3 movements up to 155/105
*split all work as desired w/only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down
Squat & upper pull strength + triplet + accessory work
3 rounds as warm-up:
:30 hang from bar
10 pvc overhead or back squats
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 back squats, 20X1
3-2-1-1-1 strict pronated pull-ups, 11X0 – add weight/assistance as needed to make these tough but unbroken
+
For time w/10:00 cap:
50 pull-ups
100 air squats
50 row/ski erg calories
+
3 sets:
10-15 dual DB delt raises
10-15 band face pulls
OR
5:00-10:00 coach-led mobility
For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
10 unweighted alternating Turkish get-ups
:60 hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: 5-10 strict pull-ups – band-assist to get at least 5 unbroken
min 2: 2-3 wall walks or mat lengths handstand walk or freestanding handstand hold attempts or 3-6 dips (rings or bar)
min 3: jump rope tech
+
20:00 @ sustainable effort:
200′ Farmer’s walk
4 sandbag or med ball ground to shoulder
200′ bear hug carry
400m row or equivalent
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
10 pvc good mornings
+
Every 3:00 for 30:00 (5 sets of each):
1st: 3 power cleans + 10-20 push-ups + 3 power cleans
2nd: 400m run or equivalent
*load barbell for moderate/tough but solid singles
*can sub in power snatches and/or handstand push-ups for a tougher combo
*should have roughly :60 rest throughout
+
3-5 sets:
12 tricep extensions – any variation
12 curls – any variation
OR
mobility work
