3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
3/side single-leg pvc good mornings
+
Every 6:00 for 30:00 (5 sets):
:60 tough power cleans or power snatches
:60 push-ups or strict handstand push-ups
500/400m row/ski (or 400m run or 1000m bike erg or .65 mile Echo Bike)
*tough barbell load that will require all singles
*emphasis on full ROM on all push-ups from lockout to chest on ground back to lockout
*should leave roughly 2:00 rest each round
+
3-5 sets:
10 tricep extensions – any variation
20 curls – any variation
OR
mobility work
For completion as warm-up:
:60 alternating 90/90 sit
20 alternating toe touches from plank
10 air squats w/alternating single-arm reach overhead
500m row/ski erg or 1000m bike erg
jog to 2nd pole & back
For time @ moderate effort:
800m run
movement 1
800m run
movement 2
800m run
movement 3
800m run
movement 4
+
bonus 800m to finish out things if you’re in the mood…
notes:
*800m run = 3 x 3rd pole & back
*select any 4 of the following stations, which can be completed in any order:
– 1000m ski erg
– 50m sled pull (3 x 50′)
– 50m sled push (3 x 50′)
– 80m burpee broad jumps (5 x 50′)
– 1000m row
– 200m Farmer’s walk (2nd pole & back)
– 100m walking lunges loaded DB/KB/sandbag (6 x 50′)
– 100 wall balls
*this totals nearly half of the real thing, but pace it as if you’re doing the full… in other words, you should be able to sustain your effort for roughly twice the time/work
10:00 dynamic mobility work – coach-led
+
AMRAP in 28:00 w/partner:
2000m row or ski erg
+
max in remaining time:
5 pull-ups or 2 bar muscle-ups
10 push-ups or 6 handstand push-ups
15 air squats or 10 alternating pistols
*partners split the row/ski as desired
*partners trade off completed movements during the gymnastics triplet
*if you’re running the pig tomorrow & would like to save the legs a bit you can sub in 250m bike erg or .2 mile Echo Bike for the squats/pistols
+
bis/tris/abs of choice or easy walk cool-down
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
