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
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: 15 wall balls or 10 dual DB thrusters + 250/200m row or equivalent ski erg or bike
2nd: 10 pull-ups or CTB pull-ups or 5 muscle-ups (bar or ring) + 250/200m row or equivalent
*should have :60+ rest each set, adjust accordingly
+
3-5 sets:
10 tricep extensions – any variation
10 curls – any variation
OR
mobility work
