Mobility, Activation & Warm-Up
Assault Bike x 2 minutes
Banded Lateral Walks x 30 seconds each direction
Assault Bike x 90 seconds
Banded Monster Walks x 30 seconds forward/backward
Assault Bike x 60 seconds
Banded Squats x 30 seconds
followed by …
3-Position Couch Stretch x 60 seconds in position 1; 60 seconds in position 2; 60 seconds in position 3 (repeat on opposite leg)
A.
Five sets of:
Front Squat x 5-6 reps @ 75% of 1-RM
Rest 2-3 minutes
B.
Every two minutes, for 12 minutes (6 sets):
Slow Pull Power Clean + Clean @ 65-75% of 1-RM
C.
35-54:
For time:
600 Meter Row
30 Chest-to-Bar Pull-Ups
25-ft. Back Racked Walking Lunge
25-ft. Front Racked Walking Lunge
25-ft. Overhead Walking Lunge
30 Chest-to-Bar Pull-Ups
35-49: 155/115 lbs
50-54: 135/95 lbs
55+:
For time:
600 Meter Row
30 Chin-over-the-Bar Pull-Ups
25-ft. Back Racked Walking Lunge
25-ft. Front Racked Walking Lunge
25-ft. Overhead Walking Lunge
30 Chin-over-the-Bar Pull-Ups
55-59: 115/75 lbs
60+: 95/65 lbs
Time cap: 15 minutes
D.
Three sets of:
Single-Arm Dumbbell Row x 8-10 reps each @ 2111
Rest 30 seconds
Weighted Wall Sit Hold x 60 seconds
(front-rack kettlebells or goblet hold a kettlebell to add loading)
Rest 30 seconds
Athlete Notes:
What better way to test our fitness than by completing a workout similar to what the fittest on earth did not too long ago. Let’s start with the row on how to approach this workout. Should we throttle down and hammer this out? No. If the fittest on earth were hitting this at a comfortable pace, then you should too. We don’t want to see any 500 meter row PR’s here. This should be done at around what you’d hold for a 2k row (or, trying nasal breathing only for the first 500 meters to keep your heart rate down). Up next we’ve got the pull-ups. If you are confident with your pull-ups then breaking this into 2 sets of 15 may be a good option for you. If you struggle a bit with pull-up volume then doing 3 sets of 10 or doing 10/10/5/5 may be a good option for you, just be diligent to get right back up to the pull-up bar. Keep some chalk nearby on a j-peg so if you have to rechalk, you can do so with it being eye level versus bending over and taking time to chalk up. Now, remember, there’s no time for tearing our hands in training, so please be smart here. After the pull-ups we’ll move to the lunges. Try to relax your grip as much as possible during your lunges and keep the chest tall so your airway is open. You may try dropping the barbell for a quick reset after each 25′ segment and mentally check off that portion of the lunges once you complete them. Have some fun, tell us some of your wins, and see how you stack up against some of the elites!
Optional Additional Work Session
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Engine Accessory Option
35-54:
Every 2 minutes, for 32 minutes (8 sets of):
Station 1 – 22/18 Calorie Assault Bike
Station 2 – 22/18 Calorie Row
55+:
Every 2 minutes, for 32 minutes (8 sets of):
Station 1 – 20/15 Calorie Assault Bike
Station 2 – 20/15 Calorie Row