Primary Training Session
Warm-Up
Three sets of:
20/15 Calorie Bike
5-10 Sandbag Squats (50-75lbs)
50-100 Foot Sandbag carry
60 Second Plank Hold
10 Single Leg Glute Bridges each leg
A.
Three sets of:
*Deadlift With Eccentric Pause x 4 reps @ 65-75% of 1-RM Deadlift
Rest as needed
*Pause for 1-2 full seconds at the knee as you lower the bar. Then deadstop on the ground before performing the next lift. The main priority is perfect position and control.
B.
Complete as many rounds and reps possible in 5 minutes of:
5 Deadlifts (295/205lbs)
5 Burpee Box Jumps (24/20″)
Rest 2 minutes and then when the running clock reaches the 7:00 mark, complete the following…
For time:
400 Meter Run
30 Power or Muscle Snatches (75/55lbs)
20 Box Facing Burpee Box Jump Overs (30/24″)
30 Power or Muscle Snatches (75/55lbs)
400 Meter Run
C.
Accumulate 8-10 rope climbs in as little time as possible while still focusing on quality reps.
*Pick one thing to focus on and try to perfect that today (i.e. your descent, your foot hook, etc.).
D.
Three sets of:
GHD Hip Extension x 15-20 reps + 30 second Hold (after the final rep)
Rest 90 seconds
E.
Three sets of:
Banded Hamstring Curls
x 20-30 reps
Rest as needed
Pallof Press x 30 seconds each side @ 1111
Rest as needed
Athlete Notes:
For today’s workout we’ve got two parts headed your way. The first part is going to test your pull and your grit. We want this weight to be a weight that you can move for 5 reps in a row multiple times. When you get to the burpee box jumps find a strategy that works best for you. Bounding is faster but may blow you up sooner than you’d like. Stepping down is slower and safer, but may keep you moving more consistently. Let us know which one work for you!
The second part is just the icing on top. You’re already going to be gassed from the first 5 minute section but we want to see how well you can push after just a short turnaround. Hit the run at a strong pace, then see if you can hang on to the barbell for the snatches. Chip away at the burpees as quickly as you can by not allowing yourself to stare at the floor. Pop over the box and get right back down on the ground. On the way back through it’s time to empty the tank. Hang on to that barbell and then see if you can hit your second run even faster than the first!
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.
Rowing Endurance Option
For completion:
1000 Meter Row @ 2k pace + :05/500m
Rest 120 seconds
1000 Meter Row @ 2k pace + :03/500m
Rest 120 seconds
800 Meter Row @ 2k pace + :01-:02/500m
Rest 90 seconds
800 Meter Row @ 2k pace
Rest 90 seconds
600 Meter Row @ 2k pace – :02-:03/500m
Rest 75 seconds
600 Meter Row @ 2k pace – :03-:04/500m
Rest 75 seconds
400 Meter Row @ 2k pace – :05/500m
Rest 60 seconds
400 Meter Row @ 2k pace – :06/500m
Rest 60 seconds
200 Meter Row @ sprint pace
Rest 30 seconds
200 Meter Row @ faster than sprint pace
*Goal = negative splits throughout
Sandbag and Strength Option
Five sets of:
90 second Plank Hold
90 second Sandbag Bearhug Hold (150/100 lbs)