3 rounds as warm-up:
10 pvc passthroughs
10 pvc good mornings
:10-:30 plank or handstand hold
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 bench press
10-15 band face pulls
+
For time w/10:00 cap:
21-15-9 deadlifts, moderate/tough up to 275/175
7-5-3 wall walks
OR
For time w/10:00 cap:
12 mat lengths handstand walk
10 power cleans, 225-145
8 mat lengths handstand walk
6 power cleans
4 mat lengths handstand walk
2 power cleans
+
3-5 sets:
10 alternating DB curl & press
OR
5:00-10:00 coach-led mobility
For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
15m walking lunge
20 alternating toe touches from plank
:60 hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: 1/side Turkish get-up
min 2: :10-:20/side single-arm hang from bar/ring OR :20-:40 2-arm hang from bar
min 3: :30 steady box jumps w/step-down
+
20:00 @ sustainable effort:
2 laps around the gym single-arm DB/KB/med ball overhead carry
3 laps around the gym single-arm Farmer’s walk
400m row or equivalent ski/bike/run
*tough loading on both carries, switch arms as desired throughout
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc overhead squats
+
Every 6:00 for 30:00 (5 sets):
:60 strict pull-ups
:60 wall balls
500/400m row/ski (or 400m run or 1000m bike erg or .65 mile Echo Bike)
*band-assist strict pull-ups only if it’s required to hit 5+ in the minute, otherwise treat this as strength work and accumulate solid singles
*heavy/high on the wall balls if 20+ in a minute is relatively easy
*moderate/tough effort on the row, should have 2:00-ish rest
+
3-5 sets:
12 tricep extensions – any variation
12 curls – any variation
OR
mobility work
3 rounds as warm-up:
10 prisoner good mornings
:30 supine plank
10 alternating bird dogs
+
Every 2:30 for 15:00 (6 sets):
1 snatch-grip deadlift
1 snatch pull
1 power snatch
1 hang power snatch from just below the knees
+
3 rounds for time w/12:00 cap:
15 push-ups
30 Russian kettlebell swings, light/moderate
15 push-ups
60 double-unders
+
accumulate 20-30 V ups or glute-ham sit-ups
+
coach-led mobility
3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
5 pvc overhead squats
5 pvc overhead squats
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
6-5-4-3-2 front squats, 30X1
12 alternating DB curls
+
AMRAP in 10:00:
4 dual DB or sandbag/medball squats
6 toes-to-bar
10 calories – your choice
OR
AMRAP in 10:00:
2 squat cleans, moderate up to 185/125
4 muscle-ups
10 calories – your choice
+
3-5 sets:
12 calf raises
16 tibialis raises
OR
5:00-10:00 coach-led mobility work
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
