For completion as warm-up:
20 alternating 90/90 sit
20 alternating toe touches from plank
jog to 2nd pole & back
+
15:00 sled pull & ski/row practice/tech work
+
For time w/30:00 cap:
1000m run
240′ burpee broad jump
1000m run
100 wall balls
1000m run
notes/intent:
*sled pull & ski erg practice should be challenging but with near-full recovery – partner up in groups of 2-3 and rotate through as desired
*emphasis on rope management and footwork on the sled pull
*emphasis on foot placement, stroke rate, and damper setting on the ski erg
*40′ turnarounds on the burpee broad jumps (so 3 x out & back)
*1000m run = car wash corner & back + 2nd pole & back
*can cut runs to 800m if you’re not consistently under 6:00 for the 1000m
10:00 dynamic mobility work – coach-led
+
For total reps on a 25:00 running clock:
0-5: 400m run + max in remaining time DB snatches
5-10: 400m run + max in remaining time row/ski calories
10-15: 400m run + max in remaining time burpees w/lateral hop over the DB
15-20: 400m run + max in remaining time row/ski calories
20-25: 400m run + max in remaining time DB snatches
*one partner working at a time, switch as desired throughout
+
bis/tris/abs of choice or easy walk cool-down
3 rounds as warm-up:
:30 hang from bar
10 pvc Kang squats
+
Every 3:00 for 15:00 (5 sets):
5-3-1-1-1 back squats, 22X1
3-3-3-3-3 strict pronated CTB pull-ups – assist/load as needed to make each set challenging & unbroken
+
21-15-9 for time w/6:00 cap:
Toes-to-bar
Front squat, up to 95/65 from the ground
OR
3 rounds for time w/6:00 cap:
7 muscle-ups
7 overhead squats, up to 165/105 from the ground
+
3-5 sets:
8-10 dual DB delt raises
8-10 band face pulls
OR
5:00-10:00 coach-led mobility
For completion as warm-up:
20 alternating 90/90 sit
400m easy jog or 800′ shuttle run
:60 relaxed 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: :40 wall sit march or :15-:20/side bottom of lunge hold w/back knee just 2-3″ off the ground throughout
+
20:00 @ sustainable effort:
1 lap around the gym bear hug carry, moderate/tough
2 laps around the gym Farmer’s walk, moderate/tough
run to 3rd pole & back or 300m row/ski or 600m bike
+
5:00-10:00 coach-led mobility
Press & single-leg hinge strength + triplet + accessory
3 rounds as warm-up:
:30 supine plank or table hold
10 pvc good mornings
2-3 sub-maximal standing broad jumps
+
Every 3:00 for 15:00 (5 sets):
4-6 bench press or DB bench press
4-6/side single-arm/single-leg DB/KB Romanian deadlift
+
AMRAP in 10:00:
200m row/ski or 400m bike
3 wall walks or mat lengths handstand walk
40 double-unders or 80 single-unders
+
3-5 sets:
:30/side plank
OR
mobility work
3 rounds as warm-up:
5 scap pull-ups
5 air squats w/alternating single-arm reach overhead at the bottom of each rep
10 alternating toe touches from plank
+
Every 3:00 for 15:00 (5 sets):
10-8-6-4-2 front squats
4-6/side 3-point DB rows, heavy!
+
5 sets for reps:
2:00 of [500′ shuttle run + max in remaining time tough upper body pull]
:60 rest
*can choose from strict, CTB, chin-over-bar, bar/ring muscle-ups, or a complex of any combo
+
3-5 sets:
10 calf raises w/toes elevated and a :10 hold @ the top of the final rep each set
15 tibialis raises
OR
5:00-10:00 coach-led mobility work
