For completion as warm-up:
:60/side 90/90 sit
500m row or ski erg or 1000m bike erg or .65 mile Echo Bike
20 alternating toe touches from plank
jog to 2nd pole & back
For completion/distance/time:
6:00 of [600m run + row in remaining time]
2:00 rest
6:00 of [600m run + sled pull in remaining time]
2:00 rest
6:00 of [600m run + burpee broad jumps in remaining time]
2:00 rest
6:00 of [600m run + Farmers’ walk in remaining time]
2:00 rest
6:00 of [600m run + ski erg in remaining time]
2:00 rest
For time:
600m run
notes:
*intent is moderate/tough run pace before getting right into in-gym work and chipping away
*600m = 4th pole & back + 3rd pole & back, if you’re still building run capacity or this is taking longer than 3:30/run adjust this to 4th pole & back + 2nd pole & back for roughly 515m runs
*50′ turnarounds for the sled, burpee broad jumps, and Farmer’s walk
For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
:60 hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: 5-10 strict pull-ups – band-assist to get at least 5 unbroken
min 2: 2-3 wall walks or mat lengths handstand walk or freestanding handstand hold attempts
min 3: jump rope tech
+
20:00 @ sustainable effort:
2 laps around the gym tough Farmer’s walk
15 calories – your choice
2 laps around the gym tough bear hug carry
15 calories
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc overhead squats
+
Every 3:00 for 30:00 (5 sets of each):
1st: 10 wall balls + 10 toes-to-bar (or 5 muscle-ups) + 10 wall balls
2nd: 500/400m row/ski (or 400m run or 1000m bike erg or .65 mile Echo Bike)
*heavy or high on the wall ball if you can still manage unbroken 10s
+
3-5 sets:
15 tricep extensions – any variation
15 curls – any variation
OR
mobility work
For completion as warm-up:
500m row or ski erg or 1000m bike erg or .65 mile Echo Bike
10 alternating toe touches from plank
20 wall balls
10 burpee broad jumps
200m jog
+
Every 5:00 for 40:00 (8 sets total, 2 sets of each):
1st: 400m run + 50′ tough sled push
2nd: 400m run + 50′ tough sled pull
3rd: 400m run + 500/400m ski erg
4th: 400m run + 500/400m row
*goal is moderate/tough run pace right into in-gym work
*cap each interval @ 4:00 to ensure at least :60 rest
+
extra credit:
accumulate 3:00 in a hang from bar beginning with a max
+
optional relaxed mobility work
3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
10 pvc good mornings
+
Every 3:00 for 30:00 (5 sets of each):
1st: 6 power cleans or snatches + 3-6 wall walks OR 6-12 handstand push-ups
2nd: 500/400m row OR equivalent ski erg, bike, or run
*load barbell for moderate/tough but solid singles
*should have roughly :60 rest throughout
+
3-5 sets:
10 tricep extensions – any variation
10 curls – any variation
OR
mobility work
10:00 dynamic mobility work – coach-led
+
AMRAP in 25:00 w/partner:
50 box step-overs w/wall ball
1000/900/800m (MM/MF/FF) row or ski erg
50 toes-to-bar
800m run
*partners trade off all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down
