2 rounds as warm-up:
10 scap push-ups
10 scap pull-ups
10 pvc overhead squats
+
Every 5:00 for 30:00 (6 sets):
run to 3rd pole & back or 350m row/ski or 700m bike erg
9 pull-ups or 9 Australian CTB pull-ups or 3-4 muscle-ups (your choice bar/ring)
3 squat cleans or 3 squat snatches
*intent is smooth gymnastics & building to a tough final 1-2 sets on the barbell while under slight fatigue from the run… adjust pace/gymnastics/load accordingly to allow for at least :90 rest each interval
+
3-5 sets:
:30 hollow hold
12-15 band tricep pressdowns
OR
mobility work
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
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):
300m run or 400m row/ski or 800m bike erg
9-12 pull-ups or 12 Australian CTB pull-ups or 4-6 muscle-ups (your choice bar/ring)
6 squat cleans
*intent is smooth gymnastics & moderate/tough lifting while under slight fatigue from the run… adjust pace/gymnastics/load accordingly to allow for at least 2:00 rest each interval
+
3-5 sets:
:30 hollow hold
10-15 band tricep pressdowns
OR
mobility work
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):
5 wall walks
10 deadlifts OR 10 sandbag to/over shoulder
500/450m row or ski, 400m run, or 1000/900m bike erg
*intent is smooth/quick/efficient wall walks, moderate loading on the DLs, and a fast pace on the machine/run that still allows you to be recovered by the start of the next set (at least 2:00 rest)
+
3-5 sets:
9-12 band curls
9-12 band tricep pressdowns
OR
mobility work
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:
1 lap around the gym Farmer’s walk or bear hug carry
3 wall walks or 3 mat lengths handstand walk
500m row or equivalent
+
5:00-10:00 coach-led mobility
