For completion as warm-up:
20 pvc Kang squats
jog to 2nd pole & back
+
10:00 sled pull tech work
+
2 rounds for reps:
4:00 of [400m run + burpee broad jumps in remaining time]
2:00 rest
4:00 of [400m run + wall balls in remaining time]
2:00 rest
4:00 of [400m run + row or ski erg meters in remaining time]
2:00 rest
notes/intent:
*heavy load on the sled w/emphasis on hips, footwork, and rope management
*high effort throughout on the 4:00 intervals, goal is best sustainable run pace
10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/partner:
250/200m row or ski erg
15 box step-overs, 20/14 wall ball held any way
50′ tough Farmer’s walk
*partners trade off completed movement throughout
+
bis/tris/abs of choice or easy walk cool-down
Hinge & upper press strength + buy-in couplet + accessory
3 rounds as warm-up:
:30 hang from bar
10 pvc Kang squats
+
Every 3:00 for 15:00 (5 sets):
3 clean-grip deadlifts, 21X1
6-9/side single-arm DB bench press
+
AMRAP in 10:00:
1000/900m row/ski or 800m run
max in remaining time of [5/side single-arm DB shoulder-to-overhead + 10 toes-to-bar]
+
3-5 sets:
8-12 band tricep pressdowns
8-12 band face pulls
OR
5:00-10:00 coach-led mobility
3 rounds as warm-up:
5 pvc Kang squats
:15 handstand hold
5-10 toes-to-bar
+
Every 3:00 for 15:00 (5 sets):
1 power clean
3 hang power cleans from anywhere above the knees
+
AMRAP in 7:00:
1 wall walk
1 power clean, up to 135/95
1 front squat
2/2/2
3/3/3 and so on…
OR
AMRAP in 7:00:
1 mat length handstand walk
1 squat clean, 185/125
2/2
3/3 and so on…
*both of these should feel like a tough grind, just chip away…
+
3-5 sets:
10 calf raises w/toes elevated and a :10 hold @ the top of the final rep each set
10 dual DB delt raises
OR
5:00-10:00 mobility work
Upper push/pull strength + run/swing/pull intervals + lower leg accessories
3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead at the bottom of each rep
10 alternating toe touches from plank
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
2 weighted strict pronated pull-ups, 11X0
4-6/side single-arm DB Z press, 11X1
+
5 sets for reps:
2:00 of [300′ shuttle run (or run to the 1st pole & back) + 12 light/moderate Russian kettlebell swings + tough upper pulls in remaining time]
:60 rest
*swings should be easily unbroken, upper pull should be challenging – pick from muscle-ups, CTBs, pull-ups, Australian CTBs, or strict
+
3-5 sets:
:30 hollow hold
15 tibialis raises
OR
5:00-10:00 mobility work
3 rounds as warm-up:
5 scap pull-ups
5-10 push-ups
2-3 standing vertical jumps
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 front squats
+
4 rounds for time w/15:00 cap:
15/12 row/ski/bike calories
25′ unweighted walking lunges
15 line-facing burpees
25′ unweighted walking lunges
+
accumulate 2:00 in a relaxed hang from bar
