For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
30m walking lunge or duck walk
:60 relaxed hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: upper gymnastics press tech
min 2: upper gymnastics pull tech
min 3: jump rope tech
*can sub in any GHD movement for any of these 3
+
20:00 @ easily sustainable effort:
3 laps around the gym bear hug carry
cyclical 1
cyclical 2
*pick any 2 of: run to 3rd pole & back, 300m row, 300m ski erg, 600m bike erg, .5 mile Echo Bike, or 250m Air Runner
+
5:00-10:00 coach-led mobility
2 rounds as warm-up:
10 scap push-ups
10 supine scap push-ups
10 pvc good mornings
+
Every 6:00 for 30:00 (5 sets):
run to 4th pole & back or 350m row/ski or 700m bike erg
9 bar-facing burpees
6 power cleans or sand bag or med ball to/over the shoulder
*intent is smooth gymnastics & moderate/tough lifting while under slight fatigue from the run/row/ski/bike… adjust pace/gymnastics/load accordingly to allow for at least :90 rest each interval
+
3-5 sets:
10 band curls
10 band tricep pressdowns
OR
mobility work
3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead
3 standing broad jumps – sub-maximal for all
+
Every 3:00 for 15:00 (5 sets):
8 alternating reverse barbell lunges
4-8/side 3-point DB row
+
AMRAP in 8:00:
4 pull-ups
8 goblet squats
16 double-unders
+
3 sets optional:
10 calf raises
10 tibialis raises
*both with a pause at the top
OR
5:00-10:00 coach-led mobility work
3 rounds as warm-up:
10 alternating dead bugs
10 push-ups
:15 T superman hold
+
Every 3:00 for 15:00 (5 sets):
5 clean-grip deadlift, 21X1
5/side single-arm DB Z press, 10X1
+
2 rounds for time w/12:00:
20 handstand push-ups or 10 wall walks
30 kettlebell swings
40 calories
+
5:00-10:00 coach-led mobility work
2 rounds as warm-up:
:30 relaxed hang from bar
10 pvc good mornings
10 alternating reverse lunges
+
Every :60 for 32:00 (8 sets of each):
1st: 2-3 back squats
2nd: 4-6 strict pull-ups or Australian CTB pull-ups
3rd: :10-:20 L-sit or free-standing handstand hold
4th: 12/9 calories – your choice
*keep things light & on the low end of the reps if you’re competing tomorrow!
+
5:00-10:00 coach-led mobility
