For completion as warm-up:
:60/side 90/90 sit
10 air squats w/alternating single-arm reach overhead at the bottom
400m row/ski erg or 800m bike erg
jog to 2nd pole & back
+
Every 8:00 for 32:00 (4 sets):
1st: 500m row + 500m run
2nd: 200m Farmer’s walk + 500m run
3rd: 500m ski erg + 500m run
4th: 50m sled pull + 500m run
+
For time in teams of 2-3:
80 bike erg or Echo Bike calories
notes:
*500m run = 4th pole & back + 2nd pole & back
*if still building run volume/repeatability, adjust as needed to ensure roughly 2:00-3:00 rest each round
*200m carry = 2nd pole & back
*50m = 2 x 12.5 out & back
*trade off as desired on the bike calories!
3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc thrusters or overhead squats
+
Every 3:00 for 15:00 (5 sets of each):
4-3-2-1-1 hang squat cleans or hang squat snatches
4-8 dual DB bent-over rows or ring rows or Australian CTB pull-ups
+
3 sets:
3:00 of [run to 4th pole & back + max calories in remaining time]
:60 rest
+
3-5 sets:
8-12 tricep extensions – any variation
8-12 bicep curls – any variation
OR
mobility work
10:00 dynamic mobility work – coach-led
+
AMRAP in 25:00:
400m run
40 alternating DB snatches
400m row or ski erg
40 burpees w/lateral hop/step over the rower or a forward hop onto the ski erg base
*partners complete the run together, but split in-gym work as desired
+
bis/tris/abs of choice or easy walk cool-down
For completion as warm-up:
20 alternating 90/90 sit
20 alternating unweighted windmills
: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 tech work – holds, strict, kipping, walk, etc.
min 2: kipping pull-up tech work – scap pull-ups, hollow-arch swings, full kip, butterfly, etc.
min 3: :30 hollow hold or :10-:30 L-sit – any variation
+
20:00 @ sustainable effort:
2 laps around the gym single-arm KB or plate overhead carry
3 laps around the gym tough single-arm Farmer’s walk
400m row or equivalent
*can switch arms as desired throughout on the carries
+
5:00-10:00 coach-led mobility
Sustainable machine/lunge intervals + high effort bike/burpee/hinge intervals
For completion as warm-up:
:60/side 90/90 sit
15 wall balls
400m row/ski erg or 800m bike erg
15 wall balls
100 single-unders or double-unders
+
Every 4:00 for 32:00 (8 sets, 2 sets of each):
1st: 550/450m row
2nd: 50m sandbag, med ball, or single-DB walking lunges without putting down the implement!
3rd: 550/450m ski erg
4th: 1100/900m bike erg
+
Every :60 for 9:00 (3 sets of each):
1st: :30 bike erg hard w/damper @ 10 or :30 Echo Bike hard
2nd: :30 burpees
3rd: :30 dual DB hang power cleans
notes:
*sustainable, repeatable effort for the 4:00 intervals, should have :90-ish rest every round
*50m = 2 x 12.5 out & back
*shoot for max calories/reps every round on the bike/burpee/DB intervals
3 rounds as warm-up:
10 pvc hang muscle cleans
5 pvc push jerks
:15-:30 hollow hold
+
Every :60 for 16:00 (16 sets, 8 sets of each):
min 1-8: 1 power clean & jerk
min 9-16: 1 power clean
+
For time w/10:00 cap:
21 burpees over the bar
9 hang power cleans, light/moderate up to 115/75
15 burpees over the bar
15 hang power cleans
9 burpees over the bar
21 hang power cleans
*1st rep off the floor can be a power clean, subsequent reps should be from hang
+
3 sets:
16 alternating single-leg V ups
:30/side single-leg wall sit
OR
5:00-10:00 coach-led mobility
