For completion as warm-up:
20 alternating 90/90 sit
400m row/ski erg or 800m bike erg
20 alteranting prisoner reverse lunges
jog to 2nd pole & back
+
Every 10:00 for 40:00 (4 sets):
1st: 1200m run
2nd: 7:00 of [25m sled push + 250/200m row or ski erg]
3rd: 1200m run
4th: 7:00 of [25m sled pull + 25m burpee broad jumps]
+
5 sets optional bonus pump work:
:30 alternating DB curl & press
:30 rest
notes/intent:
*1200m = 3 x end of street 200m turnaround & back
*adjust distances if needed to ensure at least 2:00 rest (3 x 4th pole & back = 981m)
*25m = 12.5 mover & back
*run/work at the best pace that still allows for sustainable times/output across all 4 intervals
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: pull-up/toes-to-bar/bar muscle-up tech work – scap pull-ups, hollow-arch swings, full kip, butterfly, etc.
min 3: jump rope tech work
+
20:00 @ sustainable effort:
100′ single-arm KB/DB/plate overhead carry
100′ single-arm KB front rack carry
200′ single-arm Farmer’s walk
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 alternating 90/90 sit
+
Every 3:00 for 15:00 (5 sets of each):
10-12 dual DB or sandbag/med ball walking lunges – implements can be held in any way
5-6 bent-over barbell rows
+
5 rounds for reps:
2:00 of [5/side single-arm DB thrusters + run to 2nd pole & back + remaining time upper pull]
:60 rest
*DB load should allow for unbroken sets of 10 total thrusters
*your choice upper pull (ring row, Australian CTB, strict pull-up, pull-up, CTB, bar muscle-up, ring muscle-up) should be able to right in from the run and start accumulating reps
+
3 sets:
12-15 band tricep pressdowns
12-15 bicep curls – any variation
OR
mobility work
10:00 dynamic mobility work – coach-led
+
For time w/30:00 cap:
800m run w/wall ball
100/90/80 (MM/MF/FF) calories – your choice
100 box step-overs w/wall ball held any way
800m run w/wall ball
100 toes-to-bar or 40 bar muscle-ups (1 BMU = 2.5 toes-to-bar… I know, I know, math!)
100 wall balls
*partners run together with a single ball shared (can hand off to each other at any time)
*split all in-gym work as desired with only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down
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
