For completion as warm-up:
20 alternating 90/90 sit
400m row/ski erg or 800m bike erg
20 alteranting prisoner reverse lunges
jog to 2nd pole & back
+
Every 10:00 for 40:00 (4 sets):
1st: 1200m run
2nd: 7:00 of [25m sled push + 250/200m row or ski erg]
3rd: 1200m run
4th: 7:00 of [25m sled pull + 25m burpee broad jumps]
+
5 sets optional bonus pump work:
:30 alternating DB curl & press
:30 rest
notes/intent:
*1200m = 3 x end of street 200m turnaround & back
*adjust distances if needed to ensure at least 2:00 rest (3 x 4th pole & back = 981m)
*25m = 12.5 mover & back
*run/work at the best pace that still allows for sustainable times/output across all 4 intervals
For completion as warm-up:
10 alternating Turkish get-ups w/windmill
: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 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: jump rope tech work
+
20:00 @ sustainable effort:
100′ single-arm KB/DB/plate overhead carry
100′ single-arm KB front rack carry
200′ single-arm Farmer’s walk
20 calories – your choice
+
5:00-10:00 coach-led mobility
For completion as warm-up:
10 alternating Turkish get-ups w/windmill
: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 or ring dip tech work – holds, strict, kipping, walk, etc.
min 2: kipping pull-up/toes-to-bar/bar muscle-up tech work – scap pull-ups, hollow-arch swings, full kip, butterfly, etc.
min 3: :45 wall sit
+
20:00 @ sustainable effort:
100′ plate or dual DB overhead carry
200′ Farmer’s walk or bear hug carry – your choice
400m row or equivalent
+
5:00-10:00 coach-led mobility
For completion as warm-up:
:60/side 90/90 sit
400m row/ski erg or 800m bike erg
20 burpee broad jumps
jog to 2nd pole & back
+
Every 10:00 for 40:00 (4 sets):
1st: 400m run + 500m ski erg + 400m run
2nd: 400m run + 50m sled pull + 400m run
3rd: 400m run + 50m sled push + 400m run
4th: 400m run + 1000m bike erg + 400m run
+
bonus:
2:00 max distance Farmer’s walk – pick up a heavy pair of KBs or DBs and walk as far as possible w/12.5m turnarounds
notes/intent:
*adjust distances if needed to ensure at least 2:00 rest
*50m = 2 x 12.5m over & back
*can do this solo or w/a partner – if going with a partner perform all runs together and split the in-gym work as desired
For completion as warm-up:
:60/side 90/90 sit
400m row/ski erg or 800m bike erg
20 wall balls
jog to 2nd pole & back
+
Every 10:00 for 40:00 (4 sets):
1st: 500/450m row + 800m run
2nd: 800m run + 50m sled push
3rd: 500/450m ski erg + 800m run
4th: 800m run + 75m burpee broad jump
+
3 sets optional bonus pump work:
:30 curls
:30 rest
:30 tricep extension
:30 rest
notes/intent:
*800m = car wash corner & back
*adjust distances if needed to ensure at least 2:00 rest
*start on any station but keep the same order (row -> sled -> ski -> burpee broad jump so that you’ll alternate starting w/a run and ending w/a run)
*any variation of curls and tricep work – DBs, barbell, bands, etc.
10:00 dynamic mobility work – coach-led
+
Every 7:30 for 30:00 (4 intervals) w/a partner:
1st: 6:00 of [500m run + row in remaining time]
2nd: 6:00 of [500m run + sled push in remaining time]
3rd: 6:00 of [500m run + ski erg in remaining time]
4th: 6:00 of [500m run + burpee broad jump in remaining time]
*partners complete the runs together, but split all in-gym work as desired w/only 1 working at a time
*score = total calories + sled push lengths + BBJ lengths
*12.5 turnarounds for the sled & BBJ
+
bis/tris/abs of choice or easy walk cool-down
