Little intervals

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

Skills + aerobic recovery

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

Sleds & skills + sustainable aerobic 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 push tech work
min 2: handstand or dip tech/practice
min 3: toes-to-bar, pull-ups, or muscle-up tech work
+
20:00 @ sustainable effort:
200′ tough Farmer’s walk
20 calories
:60 plank on ground – your choice front, side, supine
+
5:00-10:00 coach-led mobility

Big intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
10 pvc good mornings
+
Every 5:00 for 30:00 (6 sets):
400/350m row
4 power cleans, moderate singles
4 deadlifts, same weight as cleans
4 wall walks or mat lengths handstand walk
*should have at least :60 rest each round, if less on any round adjust any of the movements accordingly on the next
+
3-5 sets:
8-12 tricep extensions – any variation
8-12 curls – any variation
OR
mobility work

Skills + carries & breathing

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
20 alternating windmills
:60 hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: pull-up or ring muscle-up tech
min 2: handstand or dip tech
min 3: box jump or jump rope tech
+
20:00 @ sustainable effort:
1 lap around the gym tough Farmer’s walk
2 laps around the gym tough bear hug carry
30/24 calories
+
5:00-10:00 coach-led mobility