3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
10 alternating 90/90 sit
+
Every 3:00 for 15:00 (5 sets of each):
4-6/side split squats (can be flat or with an elevated rear or front foot if desired)
2-3 strict pronated pull-ups – weight or band-assist as needed to make 2-3 unbroken but tough for all sets
+
AMRAP in 10:00:
10 V ups
40 double-unders or 80 single-unders
100′ Farmer’s walk
+
3 sets:
8-10 band tricep pressdowns
8-10 bicep curls – any variation
OR
mobility work
3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
2-3 standing vertical jumps
+
Every 3:00 for 15:00:
3 clean-grip deadlifts w/:02 descent – can re-set or touch-and-go if you’re comfortable/efficient
+
5 sets for total reps:
:60 calories – your choice
:60 burpees
:60 rest
+
accumulate 2:00 in a relaxed hang from bar
3 rounds as warm-up:
5 scap pull-ups
5 air squats w/alternating single-arm reach overhead at the bottom of each rep
10 alternating toe touches from plank
+
Every 3:00 for 15:00 (5 sets):
3-2-1-1-1 front squats – build to a heavy (max?) final rep
4-5/side 3-point DB rows, heavy!
+
For time w/12:00 cap:
30 air squats
30 pull-ups
30 air squats
30 toes-to-bar
30 air squats
30 calories
+
3-5 sets:
10 calf raises w/toes elevated and a :10 hold @ the top of the final rep each set
15 tibialis raises
OR
5:00-10:00 coach-led mobility work
For completion as warm-up:
400m row/ski erg or 800m bike erg
20 alternating 90/90 sit
20 alternating toe touches from plank
jog to 2nd pole & back
+
Every 6:00 for 36:00:
1st: 500/450m row + 400m run
2nd: 100′ sled push + 400m run
3rd: 400′ Farmer’s walk + 400m run
4th: 500/450m ski erg + 400m run
5th: 1000/900m bike erg + 400m run
6th: 150′ walking lunges + 400m run
+
option extra credit, 3 sets:
:60 alternating DB curl & press, light & continuous
:60 rest
notes/intent:
*maintain a pace on the in-gym work that still allows you to push the run pace
*ideally :90-ish rest, can adjust the in-gym work accordingly
*50′ turnarounds on the sled, Farmer’s walk, and lunges
*lunges can be unweighted or loaded w/single DB/sandbag on shoulder/back
*400m run = 200m mark near end of street & back
10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/partner:
partner 1: 200m run
split any way: 24 deadlifts, moderate up to 255/175
partner 2: 200m run
split any way: 24 bar-facing burpees
*if raining sub sub 400′ shuttle run, 250m row/ski, or 500m bike erg
+
bis/tris/abs of choice or easy walk cool-down
3 rounds as warm-up:
:30 hang from bar
10 pvc Kang squats
+
Every 3:00 for 15:00 (5 sets):
3 back squats, 22X1
max (-1) unbroken strict supinated pull-ups – band assist as needed to get at least 5 unbroken reps each set
+
AMRAP in 6:00:
3 toes-to-bar
6 wall balls – can go heavy/high if desired but should be unbroken throughout
OR
AMRAP in 6:00:
3 squat cleans, 135
2 pull-ups
2 toes-to-bar
2 bar muscle-ups
+
3-5 sets:
9-12 dual DB delt raises
9-12 band face pulls
OR
5:00-10:00 coach-led mobility
