For completion as warm-up:
10 alternating Turkish get-ups w/windmill
:60 relaxed hang from the bar or :10-:20/side single-arm 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: kipping pull-up/toes-to-bar/bar muscle-up tech work – scap pull-ups, hollow-arch swings, full kip, butterfly, etc.
min 3: :45 wall sit
+
20:00 @ sustainable effort:
100′ plate or dual DB overhead carry
200′ Farmer’s walk or bear hug carry – your choice
400m row or equivalent
+
5:00-10:00 coach-led mobility
For completion as warm-up:
:60/side 90/90 sit
400m row/ski erg or 800m bike erg
20 burpee broad jumps
jog to 2nd pole & back
+
Every 10:00 for 40:00 (4 sets):
1st: 400m run + 500m ski erg + 400m run
2nd: 400m run + 50m sled pull + 400m run
3rd: 400m run + 50m sled push + 400m run
4th: 400m run + 1000m bike erg + 400m run
+
bonus:
2:00 max distance Farmer’s walk – pick up a heavy pair of KBs or DBs and walk as far as possible w/12.5m turnarounds
notes/intent:
*adjust distances if needed to ensure at least 2:00 rest
*50m = 2 x 12.5m over & back
*can do this solo or w/a partner – if going with a partner perform all runs together and split the in-gym work as desired
10:00 dynamic mobility work – coach-led
+
For time w/30:00 cap:
100/90/80 (MM/MF/FF) calories
600′ plate overhead carry, 45/35
30 power cleans, moderate up to 185/125
100/90/80 calories
60 deadlifts, same weight as cleans
30 wall walks or mat lengths handstand walk
*split all work as desired w/only 1 partner working at a time
*your choice row/bike/ski/Runner
*power cleans should be able to be done in quick singles or possibly touch-and-go sets throughout
+
bis/tris/abs of choice or easy walk cool-down
3 rounds as warm-up:
:30 supine plank or table hold
9 pvc good mornings
6 pvc muscle cleans or muscle snatches
+
Every 3:00 for 15:00 (5 sets):
5 hang power cleans
5 dual DB elevator shoulder press w/:01 pause w/hands level w/top of head on the way up & down
+
For reps/calories
8 sets of [:20 push-ups + :10 rest]
+
4 sets of [:40 Russian kettlebell swings + :20 rest]
+
2 sets of [1:20 calories + :40 rest]
+
3-5 sets:
:30/side plank
OR
mobility work
For completion as warm-up:
:60/side 90/90 sit
400m row/ski erg or 800m bike erg
20 wall balls
jog to 2nd pole & back
+
Every 10:00 for 40:00 (4 sets):
1st: 500/450m row + 800m run
2nd: 800m run + 50m sled push
3rd: 500/450m ski erg + 800m run
4th: 800m run + 75m burpee broad jump
+
3 sets optional bonus pump work:
:30 curls
:30 rest
:30 tricep extension
:30 rest
notes/intent:
*800m = car wash corner & back
*adjust distances if needed to ensure at least 2:00 rest
*start on any station but keep the same order (row -> sled -> ski -> burpee broad jump so that you’ll alternate starting w/a run and ending w/a run)
*any variation of curls and tricep work – DBs, barbell, bands, etc.
For completion as warm-up:
20 walking lunge steps
20 alternating unweighted windmills
:60 relaxed hang from the bar or :10-:20/side single-arm 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: kipping pull-up/toes-to-bar/bar muscle-up tech work – scap pull-ups, hollow-arch swings, full kip, butterfly, etc.
min 3: :40 wall sit
+
20:00 @ sustainable effort:
50′ bear crawl
200′ Farmer’s walk or bear hug carry
400m row or equivalent
+
5:00-10:00 coach-led mobility
