Primary Training Session
Get Moving || Warm-Up
Complete 5-10 minutes of stationary bike or rowing
then….
Two-Three sets, not for time, of:
100 Foot Sandbag Carry
30-45 Seconds of Alternating Cossack Squats
10-15 Ring Rows
10-15 Air Squats OR Goblet Squats OR Squats with hip circle on
Rest 30-60 Seconds
A.
Every 3 minutes, for 12 minutes (4 sets of):
75% Front Squats x 5 reps @ 33X1
B.
Four sets of:
Barbell Glute Bridge x 10 reps
Immediately Followed by…
40-60 seconds Sandbag Hold
Rest as needed
You should make these heavy and the entire focus is training the glutes
C.
For time:
1600 Meter Run
50 Box Jump Overs
50 Russian Kettlebell Swings (32/24kg)
50 Wall Ball Shots (30/20lbs)
50 Toes to Rings or 40 GHD Sit Ups
800 Meter Run
25 Box Jump Overs
25 Russian Kettlebell Swings (32/24kg)
25 Wall Ball Shots (30/20lbs)
25 Toes to Rings or 20 GHD Sit Ups
D.
Three sets of:
Banded Hamstring Curls x 30 reps
immediately followed by…
Banded Hip Bridges x 30 reps
immediately followed by…
Banded Lateral Leg Raises x 15 reps each leg
Rest as needed
Athlete Notes:
Today’s workout is a classic grind through and keep moving style workout. After you finish the first round you’ll go through a second time but half the reps on everything. Set a specific goal for yourself on this workout. Do you want to hit the first run hard and then see how well you can move afterwards? That could be a good testing strategy for a training day. Or, maybe you’re going to pick a couple movements and try to go unbroken on them? Whatever it is, set a goal, let us know, and see what you can achieve!
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Mixed Modal Conditioning Option
Every 6 minutes, for 36 minutes (6 sets) of:
30 Weighted or Heavy Rope Double Unders
500 Meter Row or Ski or C2 Bike
30 Weighted or Heavy Rope Double Unders