For completion as warm-up:
:60/side 90/90 sit
500m row or ski erg or 1000m bike erg or .65 mile Echo Bike
10 alternating toe touches from plank
:60 relaxed hang from bar
+
18:00 @ moderate effort:
500m row or ski erg or 1000m bike erg
200′ (4 x over & back) dual DB/KB Farmer’s walk
500m row or ski erg or 1000m bike erg
200′ (4 x over & back) shuttle run w/4 line-facing burpees at every turnaround
*pace for quick & smooth transitions
*aim for unbroken Farmer’s walks
+
4:00 rest
+
Every 3:00 for 18:00 (6 sets):
400m run
*goal is even times or negative splits for these
*want at least :30-:60 rest, cut distance to 4th pole and back (330m) to make it happen
+
optional relaxed mobility work
Quarterfinals, but with a partner and as an AMRAP…
10:00 dynamic mobility work – coach-led
+
AMRAP in 25:00 w/partner:
1000m row or ski erg or 2000m bike erg
30 ground-to-overhead, light/moderate up to 135/95
1000m row or ski erg or 2000m bike erg
30 strict handstand push-ups or 60 push-ups
*partners trade off all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down
3 rounds as warm-up:
:30 hang from bar
10 pvc overhead or back squats
+
Every 3:00 for 12:00 (4 sets):
5 back squats, 20X1
3 strict pronated pull-ups, 11X0 – add weight/assistance as needed to make these tough but unbroken
+
For time w/15:00 cap:
80 dual DB hang squat cleans, 50/35/hand
40 bar muscle-ups
OR
80 sandbag squats
40 CTB pull-ups
*partition reps in each as needed
+
3 sets:
12-15 light dual DB delt raises
12-15 light band face pulls
OR
5:00-10:00 coach-led mobility
For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
:60 hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: sled pull tech work
min 2: 1/side Turkish get-up
min 3: pull-up/kip tech work
+
20:00 @ sustainable effort:
200′ heavy Farmer’s walk
20 calories – your choice
40 single-unders
+
5:00-10:00 coach-led mobility
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: 5 power cleans or power snatches + 250/200m row or equivalent
2nd: 5 wall walks or 5 mat lengths handstand walk + 250/200m row or equivalent
+
3-5 sets:
12 tricep extensions – any variation
12 curls – any variation
OR
mobility work
3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
10 air squats
:15-:30 handstand hold
+
Every 3:00 for 15:00 (5 sets):
3 front squats, 30X1
6-9/side 3-point DB rows
+
AMRAP in 8:00:
4 toes-to-bar
8 box step-overs w/wall ball
16 double-unders
OR
AMRAP in 8:00:
2 muscle-ups – ring or bar
6 alternating pistols
18 double-unders
+
3-5 sets:
15 calf raises
15 tibialis raises
OR
5:00-10:00 coach-led mobility work
