For completion as warm-up:
20 alternating 90/90 sit
20 alternating toe touches from plank
jog to 2nd pole & back
+
15:00 sled push & pull practice
+
For time w/30:00 cap:
800m run
300′ walking lunges – load if desired
800m run
600′ Farmer’s walk
800m run
notes/intent:
*sled push/pull practice should be challenging but with near-full recovery – partner up in groups of 2-4 and rotate through as desired
*load sled push so that 25′ continuous is challenging but achievable
*emphasis on rope management and footwork on the sled pull
*50′ turnarounds on the lunge and Farmer’s walk
*800m run = car wash corner & back
*if a sub-5:00 1000m run is consistent for you then run to car wash & back + run to 2nd pole & back each round
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
For completion as warm-up:
:60 plank on ground
400m easy jog or 800′ shuttle run
:60 relaxed hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: handstand or ring dip tech work – holds, strict, kipping, walk, etc.
min 2: pull-up/toes-to-bar/bar muscle-up tech work – scap pull-ups, hollow-arch swings, full kip, butterfly, etc.
min 3: jump rope tech work OR :15-:20/side bottom of lunge hold w/back knee just 2-3″ off the ground throughout
+
20:00 @ sustainable effort:
100′ dual DB overhead carry, light/moderate
10 calories – your choice
200′ bear hug carry, moderate/tough
10 calories
+
5:00-10:00 coach-led mobility
10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/partner:
partner 1: 200m run
split any way: 40 wall balls
partner 2: 200m run
split any way: 20 toes-to-bar or V ups
+
bis/tris/abs of choice or easy walk cool-down
For completion as warm-up:
400m row/ski erg or 800m bike erg
20 air squats
10 burpees
20 walking lunges
10 burpees
jog to 2nd pole & back
+
Every 3:00 for 36:00:
1st: 400m run
2nd: 500/450m row
3rd: 400m run
4th:: 100′ sled push
5th: 400m run
6th: 100′ sled pull
7th: 400m run
8th: 500/450m ski erg
9th: 400m run
10th: 1000/900m bike erg
11th: 400m run
12th: 150′ burpee broad jumps
+
extra credit:
600′ Farmer’s walk – emphasis on speed, practice efficiency turning around a cone
notes/intent:
*find a sustainable pace on the runs, goal is either even or negative splits
*50′ turnarounds on both sleds, the burpee broad jumps, and the extra credit Farmer’s walk
*want at least :30 and ideally closer to :60 rest on the in-gym work – adjust loading BBJ distances accordingly
*400m run = 200m mark near end of street & back
