Mobility, Activation & Barbell Warm-Up
Hold bottom of Air Squat for 60 seconds
Glute Activation Warm-Up (20 seconds on rig/10 seconds off rig)
Barbell Specific Warm-Up
5 Deadlift, 5 Muscle Cleans + 5 Press In Split Jerk Position
3 Power Cleans + 3 Jerk Grip Overhead Squats
3 Squat Cleans + 3 Front Squats
3 Squat Cleans + 3 Split Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 9 minutes (6 sets):
Hang Clean & Jerk x 1 rep @ 65-75%
Followed by…
Every 90 seconds, for 6 minutes (4 sets):
Clean & Jerk x 1 rep @ 75-80%
Followed by …
Every minute on the minute for 4 minutes (4 sets):
Clean & Jerk x 1 rep @ 80%
B.
40 minutes max calorie Echo Bike or Assault Bike
*At the 0:00 mark…
Complete 21,15 and 9 reps for time of:
35-54:
Thrusters (95/65 lbs)
Chest-to-Bar Pull-Ups
55+:
21-15-9
Thrusters (65/45 lbs)
12-9-6
Chest-to-Bar Pull-Ups
At the 10:00 mark…
For time:
30 Devils Press
35-54: 50/35 lbs
55+: 35/20 lbs
At the 20:00 mark…
Complete 21,15 and 9 reps for time of:
35-54:
Deadlifts (225/155 lbs)
Handstand Push-Ups
55+:
Deadlifts (185/125 lbs)
Handstand Push-Ups to 5″ riser
At the 30:00 mark…
For time:
35-54:
30 Dumbbell Thrusters (50/35 lbs)
150 Double Unders
55+:
25 Dumbbell Thrusters (35/20 lbs)
100 Double Unders
Finish at the 40:00 mark.
Record times for each of the workouts and total calories accumulated during the 40 minutes.
Scaling Options for Chest-to-Bar Pull-Ups
Band Assisted Chest-to-Bar Pull-Ups
Jumping Chest-to-Bar Pull-Ups
Scaling Options for Handstand Push-Ups
Wall Walk for every 3 reps
Add a riser
Push-Press (35-54: 95/65; 55+: 65/45 lbs)
C.
For quality and muscle activation:
400 Meter Sandbag Bear-Hug Carry
Athlete Notes:
Grind. That’s all there is to say about this one. It’s going to be 40 minutes of sweat and grit. Find an RPM or Wattage on the Assault Bike and make it your goal to hold that pace throughout. Our guess is that it’ll likely be within 2-4 RPM of your 30 minute max calorie test. Scoring-wise, this one is tough with the multitude of scores. The goal is to be consistent with each of the efforts, as well as the calories on the bike. If you go too hot out of the gate on chest-to-bar Fran, you’re in for a world of hurt for the remainder of the workout… then again, if you go too slow, those seconds tick away really fast. A good goal would be to keep your times on the two benchmark style (Fran and Diane) workouts to within 1 minute of what your time would be in a fresh situation. The devils press you’re just going to have to keep moving one rep at a time and stay checked in on what you’re doing. Same goes for the last piece at the 30 minute mark, it’s simple, yet brutal, so hang on to that jump rope for dear life! This is a GREAT mental test of how well you can stay checked in and task focused on what you’re currently doing. It’s really easy to check out in a workout like this, so our challenge to you is that you don’t let that happen!
Please adjust loads if needed.
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.
Two sets for max reps of:
60 seconds of Stiff Leg Deadlift @ 25% of 1-RM Deadlift
Rest 60 seconds
Followed by. . .
In 12 minutes build to today’s 3-RM Sumo Deadlift
Perform these barefoot and create strong external torque. Do not let the plates bounce off the floor; find tension and then accelerate the barbell up. Use straps if you need to, but do not use a mixed-grip.
B.
Two sets of:
Deadlift x Max Reps
(select a load that will be challenging for 15 reps)
Immediately followed by. . .
Dumbbell Front Squats x Max Reps (Use two dumbbells. Choose a weight that would allow you around 20 reps)
Rest 3 minutes