For completion as warm-up:
500m row/ski erg or 1000m bike erg
10 line-facing burpees
:60 hang from bar
10 burpee broad jumps – sub-max effort
easy jog to 2nd pole & back
+
For time/completion @ sustainable effort:
800m run (2 x 200m out & 200m back)
500m row/ski or 1000m bike erg
50 unbroken walking lunge steps
800m run
400m heavy single-arm Farmer’s walk, switch arms as desired but don’t put it down
800m run
50 unbroken walking lunge steps
500m row/ski or 1000m bike erg
800m run
*intent today is to find/note the run pace that allows for quick transitions in & out of the gym and relatively even times across all sets
*lunges can be unweighted or loaded w/sandbag, med ball, or single DB, but must be unbroken
*if you’re relatively new to this run volume, adjust distance/turn-around to take roughly 4:00-5:00 each
+
optional skill work:
sled push/pull tech work
*play with hand placement, straight/bent elbows, step size on the push, rope management on the pull
10:00 dynamic mobility work – coach-led
+
AMRAP in 25:00 w/partner:
100/90/80 row or ski erg calories
50 wall balls
50 pull-ups
50 wall balls
*partners trade off all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
6 alternating Turkish get-up + windmills
:60 hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: sled push tech work
min 2: handstand or dip tech/practice
min 3: pull-up/kip tech work
+
20:00 @ sustainable effort:
max distance heavy Farmer’s walk (25′ turnarounds)
50′ bear crawl
20 calories – your choice
+
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: 400′ shuttle run + 50′ walking lunges
2nd: 400′ shuttle run + 10 toes-to-bar or 5 muscle-ups
+
3-5 sets:
10 tricep extensions – any variation
10 curls – any variation
OR
mobility work
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
6 alternating Turkish get-up + windmills
:60 hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: sled pull tech work
min 2: handstand or dip tech/practice
min 3: jump rope tech work
+
20:00 @ sustainable effort:
max hang from bar
:60 plank on ground – your choice front, side, supine, rotisserie
20 calories – your choice
+
5:00-10:00 coach-led mobility
For completion as warm-up:
25′ walk on toes
25′ walk on heels
25′ bear crawl
25′ high knees
25′ butt kicks
25′ high-knee skip
25′ carioca L
25′ carioca R
+
AMRAP in 8:00:
run to 4th pole & back twice
max in remaining time [12 row calories + 12 wall balls]
+
2:00 rest
+
AMRAP in 8:00:
run to 4th pole & back twice
max in remaining time [12 ski erg calories + 12 burpees w/jump/hop onto ski erg base platform]
+
2:00 rest
+
AMRAP in 8:00:
run to 4the pole & back twice
max in remaining time sled pull in 12.5m lengths
+
2:00 rest
+
AMRAP in 8:00:
run to 4th pole & back twice
max in remaining time sled push in 12.5m lengths
+
2:00 rest
+
optional bonus for time:
run to 4th pole & back
run to 3rd pole & back
run to 2nd pole & back
run to 1st pole & back
+
optional mobility work
