For completion as warm-up:
:60 alternating 90/90 sit
20 alternating toe touches from plank
10 air squats w/alternating single-arm reach overhead
500m row/ski erg or 1000m bike erg
jog to 2nd pole & back
For time @ moderate effort:
800m run
movement 1
800m run
movement 2
800m run
movement 3
800m run
movement 4
+
bonus 800m to finish out things if you’re in the mood…
notes:
*800m run = 3 x 3rd pole & back
*select any 4 of the following stations, which can be completed in any order:
– 1000m ski erg
– 50m sled pull (3 x 50′)
– 50m sled push (3 x 50′)
– 80m burpee broad jumps (5 x 50′)
– 1000m row
– 200m Farmer’s walk (2nd pole & back)
– 100m walking lunges loaded DB/KB/sandbag (6 x 50′)
– 100 wall balls
*this totals nearly half of the real thing, but pace it as if you’re doing the full… in other words, you should be able to sustain your effort for roughly twice the time/work
10:00 dynamic mobility work – coach-led
+
AMRAP in 28:00 w/partner:
2000m row or ski erg
+
max in remaining time:
5 pull-ups or 2 bar muscle-ups
10 push-ups or 6 handstand push-ups
15 air squats or 10 alternating pistols
*partners split the row/ski as desired
*partners trade off completed movements during the gymnastics triplet
*if you’re running the pig tomorrow & would like to save the legs a bit you can sub in 250m bike erg or .2 mile Echo Bike for the squats/pistols
+
bis/tris/abs of choice or easy walk cool-down
3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc overhead squats
+
Every 6:00 for 30:00 (5 sets):
:60 strict pull-ups
:60 wall balls
500/400m row/ski (or 400m run or 1000m bike erg or .65 mile Echo Bike)
*band-assist strict pull-ups only if it’s required to hit 5+ in the minute, otherwise treat this as strength work and accumulate solid singles
*heavy/high on the wall balls if 20+ in a minute is relatively easy
*moderate/tough effort on the row, should have 2:00-ish rest
+
3-5 sets:
12 tricep extensions – any variation
12 curls – any variation
OR
mobility work
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: 3 power cleans + 10-20 push-ups + 3 power cleans
2nd: 400m run or equivalent
*load barbell for moderate/tough but solid singles
*can sub in power snatches and/or handstand push-ups for a tougher combo
*should have roughly :60 rest throughout
+
3-5 sets:
12 tricep extensions – any variation
12 curls – any variation
OR
mobility work
For completion as warm-up:
:60/side 90/90 sit
500m row or ski erg or 1000m bike erg or .65 mile Echo Bike
20 alternating toe touches from plank
jog to 2nd pole & back
For completion/distance/time:
6:00 of [600m run + row in remaining time]
2:00 rest
6:00 of [600m run + sled pull in remaining time]
2:00 rest
6:00 of [600m run + burpee broad jumps in remaining time]
2:00 rest
6:00 of [600m run + Farmers’ walk in remaining time]
2:00 rest
6:00 of [600m run + ski erg in remaining time]
2:00 rest
For time:
600m run
notes:
*intent is moderate/tough run pace before getting right into in-gym work and chipping away
*600m = 4th pole & back + 3rd pole & back, if you’re still building run capacity or this is taking longer than 3:30/run adjust this to 4th pole & back + 2nd pole & back for roughly 515m runs
*50′ turnarounds for the sled, burpee broad jumps, and Farmer’s walk
3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc overhead squats
+
Every 3:00 for 30:00 (5 sets of each):
1st: 10 wall balls + 10 toes-to-bar (or 5 muscle-ups) + 10 wall balls
2nd: 500/400m row/ski (or 400m run or 1000m bike erg or .65 mile Echo Bike)
*heavy or high on the wall ball if you can still manage unbroken 10s
+
3-5 sets:
15 tricep extensions – any variation
15 curls – any variation
OR
mobility work
