For completion as warm-up:
5 inch worms
10 prisoner Kang squats
20 prisoner walking lunges
jog to 2nd pole & back
+
Every 10:00 for 40:00:
1st: 3:00 sled pull or push + 800m run
2nd: 3:00 row/bike/ski erg calories + 800m run
3rd: 3:00 burpee broad jumps + 800m run
4th: 3:00 row/bike/ski erg calories + 800m run
optional bonus 3 sets:
30 alternating DB shoulder presses
30 alternating DB curls
notes/intent:
*race pace effort on all in-gym movements
*10m turnarounds for sled push/pull
*faster than race pace runs with the intent of using the balance of each 10:00 to (mostly) recover
For completion as warm-up:
20 pvc Kang squats
jog to 2nd pole & back
+
10:00 sled pull tech work
+
2 rounds for reps:
4:00 of [400m run + burpee broad jumps in remaining time]
2:00 rest
4:00 of [400m run + wall balls in remaining time]
2:00 rest
4:00 of [400m run + row or ski erg meters in remaining time]
2:00 rest
notes/intent:
*heavy load on the sled w/emphasis on hips, footwork, and rope management
*high effort throughout on the 4:00 intervals, goal is best sustainable run pace
For completion as warm-up:
20 alternating 90/90 sit
20 alternating toe touches from plank
jog to 2nd pole & back
+
On a running 40:00 clock:
800m run
40m burpee broad jumps
200m Farmer’s walk
40m burpee broad jumps
800m run
+
rest until 20:00
+
800m run
400m row or ski erg
100m walking lunges
400m row or ski erg
800m run
notes/intent:
*moderate but sustainable pacing throughout, then push the final run
*800m = car wash & back
*10m turnarounds on the BBJ, FW, and lunges (so 2x, 10x, and 5x down & back, respectively)
*weight the lunges w/a single wall ball held at the shoulder, goal is continuous movement without putting down the ball
10:00 dynamic mobility work – coach-led
+
For time w/a partner w/30:00 cap:
2000/1900/1800m (MM/MF/FF) row or ski erg
100 wall balls
100 toes-to-bar or 50 bar muscle-ups (1 BMU = 2 TTB)
100 wall balls
2000/1900/1800m row or ski erg
*partners split all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down
For completion as warm-up:
500m row or ski erg
20 alternating 90/90 sit
: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: 5/side unweighted rear foot elevated split squats OR :15-:20/side bottom of lunge hold w/back knee just 2-3″ off the ground throughout
+
20:00 @ sustainable effort:
50′ bear crawl or handstand walk
100′ bear hug carry, moderate/tough
150′ Farmer’s walk, moderate/tough
:20 L-sit
50 single-unders or 25 double-unders
+
5:00-10:00 coach-led mobility
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
