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
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
