3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc overhead squats
+
Every 6:00 for 30:00 (5 sets):
:60 strict pull-ups
:60 wall balls
500/400m row/ski (or 400m run or 1000m bike erg or .65 mile Echo Bike)
*band-assist strict pull-ups only if it’s required to hit 5+ in the minute, otherwise treat this as strength work and accumulate solid singles
*heavy/high on the wall balls if 20+ in a minute is relatively easy
*moderate/tough effort on the row, should have 2:00-ish rest
+
3-5 sets:
12 tricep extensions – any variation
12 curls – any variation
OR
mobility work
For completion as warm-up:
400m row or ski erg or 800m bike erg
:60 alteranting 90/90 sit
12 sub-maximal burpee broad jumps
jog to 2nd pole & back
Every 10:00 for 40:00 (4 sets):
1st: 400m run + 600m row + 400m run
2nd: 400m run + 600m ski erg + 400m run
3rd: 400m run + 100-150′ sled pull + 400m run
4th: 400m run + 40-50 alternating weighted box step-ups + 400m run
+
optional 5th: 800m run
notes:
*intent is continued awareness of run pacing, especially under fatigue on the 2nd 400m each interval
*50′ turnarounds for the sled
*20″ box w/holding wall ball on shoulder for the step-ups
*should have at 2:00-3:00 rest each interval, adjust the in-gym work as needed
For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
10 unweighted alternating Turkish get-ups
: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 or 3-6 dips (rings or bar)
min 3: jump rope tech
+
20:00 @ sustainable effort:
200′ Farmer’s walk
4 sandbag or med ball ground to shoulder
200′ bear hug carry
400m row or equivalent
+
5:00-10:00 coach-led mobility
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: 3 power cleans + 10-20 push-ups + 3 power cleans
2nd: 400m run or equivalent
*load barbell for moderate/tough but solid singles
*can sub in power snatches and/or handstand push-ups for a tougher combo
*should have roughly :60 rest throughout
+
3-5 sets:
12 tricep extensions – any variation
12 curls – any variation
OR
mobility work
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
