3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc thrusters or overhead squats
+
Every 3:00 for 15:00 (5 sets of each):
2-2-2-2-2 hang squat cleans or snatches
4-6 dual DB bent-over rows or ring rows or Australian CTB pull-ups
+
3 sets for reps/calories:
:60 dual DB or sandbag on shoulder/back walking lunges
:60 toes-to-bar or solid V ups
2:00 calories
:60 rest
+
3-5 sets:
8-12 tricep extensions – any variation
8-12 curls – any variation
OR
mobility work
Hinge & isometric shoulder strength + choose-your-own couplet + accessory
3 rounds as warm-up:
10 prisoner good mornings
5/side side-lying windmills
10 alternating bird dogs
+
Every 3:00 for 15:00 (5 sets):
5 clean-grip deadlifts, 21X1
:15-:30 handstand hold or mat lengths handstand walk
+
3 rounds for time of any 2 movements w/9:00 cap:
25 Russian kettlebell swings
25/20 calories
25 burpees
*so pick any 2 of the 3 movements – swings/cals, swings/burpees, or cals/burpees and complete 3 rounds for time
+
accumulate 2:00 in a hollow or L-sit
+
coach-led mobility work
For time:
1600m run
100 pull-ups
200 push-ups
300 air squats
1600m run
notes:
*perform solo or with a partner, full or half
*only add a vest if you’ve completed the entire workout solo in prior years (if it’s your first time, go vest-less!)
*runs are the buy-in/cash-out, but in-gym work can be partitioned as desired
*emphasis on quality, full-ROM on all movements
For completion as warm-up:
:60 alternating 90/90 sit
20 walking lunges
500m row/ski erg or 1000m bike erg
:60 hang from bar
10 burpee broad jumps
+
Every 10:00 for 40:00:
1st: 410m row + 41m sled push + 410m row
2nd: 410m row + 41m sled pull + 410m row
3rd: 410m row + 41 bike erg calories + 410m row
4th: 410m row + 41 ski erg calories + 410m row
+
optional bonus for time:
41 Air Runner calories
notes:
*can sub run to the 4th pole & back for any/all of the rows
*shoot for even pacing on all rows/runs, high effort on all sled/calorie pieces
*41m = 3 x 44′
*non-row stations can be completed in any order according to class size
10:00 dynamic mobility work – coach-led
+
For reps w/partner:
10:00 of [40 double-unders + 10 deadlifts]
+
5:00 rest
+
10:00 of [12/10 calories + 10 V-ups]
*partner trade off completed rounds in each couplet
*moderate deadlift, should be able to be completed with no more than 1 break if you wanted (can still opt for singles, though!)
+
bis/tris/abs of choice or easy walk cool-down
3 rounds as warm-up:
:30 hang from bar
10 pvc overhead or back squats
+
Every 3:00 for 15:00 (5 sets):
3 back squats, 30X1
max (-1) strict pronated pull-ups – band assist if needed to ensure 5+ reps each set, go CTB if you’re likely to get 10+ each set
+
AMRAP in 10:00:
200′ shuttle run
100′ Farmer’s walk
50′ unweighted walking lunge
+
3 sets:
8-10 dual DB delt raises
8-10 band face pulls
OR
5:00-10:00 coach-led mobility
