Mobility, Activation & Warm-Up
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed
A.
Every 30 seconds for 10 minutes (20 sets):
Deadlift from 2″ Deficit x 1 rep @ 70%
Put tension into the bar and then stand with the bar as quickly as you can. This should not feel terribly heavy. You will get stronger by moving fast.
B.
Against a three-minute running clock, complete as many rounds and reps as possible of:
3 Deadlifts
6 Box Jumps (24”/20”)
9 Toes-to-Bar
35-49: 225/185 lbs.
50-54: 205/155 lbs
55-59: 185/125 lbs; Box Step-Ups Okay
55+:
155/105 lbs; Box Step-Ups Okay
Rest 60 seconds and then repeat for a total of FIVE (5) sets. For each set, pick up where you left off at the end of the previous set.
Scaling Options for Toes-to-Bar:
V-Ups
Knees-to-Chest
Knees-to-Elbows
C.
Three sets:
12-15 GHD Hip Extensions @ 2111
Rest 45 seconds
15 Reverse Crunches
Rest 45 seconds
Bird Dog Y’s to W’s x 5 reps per side
Rest 45 seconds
Athlete Notes:
Today’s workout is going to be sneaky. It doesn’t look that crazy because the individual reps are relatively low. But, when you factor in that each segment is 3 minutes long, and that there’s 5 total segments, well, the volume is sure going to bump up before you know it! This is a great workout to focus on transitioning from movement to movement, and forcing yourself to start. Find a pace for you that allows you to do so, and doesn’t make you have to think about starting the next movement. The deadlift weight should be something that you can always do three reps in a row, you just have to put your hands on the bar. For the box jumps, we would advise stepping down – not only is it safer, but it can actually work to keep your heart rate from spiking too much, and in the long run, lead to a better score! The toes-to-bar will be the tricky part for a lot of people. The first few rounds we expect unbroken sets, but at some point you will hit grip fatigue. How well can you manage hanging on to the barbell as we get deeper into this workout? Push to challenge yourself to hang on longer than you think you can!
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Strongman Option
A.
Three sets for max distance of:
90 second Prowler Sprint
Reverse Sled Drag Back to Starting Point
Rest 2 minutes
Load the sled with a weight that will allow you to move without stopping, and sprint it as far as possible in 90 seconds – this should be an all out effort. As soon as the 90 seconds are up, grab the rope and reverse sled drag it back to the starting point.
B.
One set of:
400 Meters Sandbag Carry (Bear Hug Hold)
immediately followed by…
200 Meter Sled Sprint
Breathe through your nose during the carry. If you feel yourself panicking a bit, take 3 breaths through the mouth and switch right back to nose breathing.