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
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!
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
