Primary Training Session
Get Moving || Warm-Up
Two rounds of:
200 Meter Easy Jog
100 Foot Single Arm Overhead Carry (each arm)
15 Banded Face Pulls
15 Light Lateral Raises
15 Dumbbell Upright Rows
Followed by…
Three sets for times of of:
30 Plate Hops
Rest as needed
Followed by…
Three sets for distance of:
Triple Broad Jump
Rest as needed
A.
Every 2 minutes, for 16 minutes (8 sets):
Power Snatch x 1 rep
Sets 1-2 @ 70% of 1-RM Power Snatch
Sets 3-4 @ 75% of 1-RM Power Snatch
Sets 5-6 @ 80% of 1-RM Power Snatch
Sets 7-8 @ 85% of 1-RM Power Snatch
B.
Every minute, on the minute, for 10 minutes:
Strict Press x 3 reps @ 65-70%
C.
Eight rounds for time of:
250 Meter Row
25 Foot Handstand Walk
50 Double Unders
25 Foot Handstand Walk
D.
Four sets of:
10 Dumbbell Bench Press
Rest 30 seconds
3-5 Tempo Bat Wing Holds @ 1151
Rest 90 seconds between sets
Athlete Notes
For today’s workout we’re looking for consistent rounds. If you’re finishing round one in 2 minutes and round three in 4 then you’ve paced this incorrectly. Ideally you’re rowing similar to the pace you held during the 2024 open. 250 meters should take around 40-50 seconds give or take. After that we’re looking for unbroken on the handstand walk, a breath before the dubs (which should take about 30 seconds or so), and then kick right up into the next handstand walk. If you’re not handstand walking you’ll sub 3 wall walks for every 25 foot section instead. The goal for this workout is to just keep moving almost like a metronome. Avoid going too hot and having to take big breaks towards the later rounds.
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.
Shoulder Health
Three sets of:
Floor Slides x 10 reps
Y’s, T’s, W’s x 10 reps each
Rest as needed
Followed by…
Four sets of:
50 Foot Bottom’s Up Kettlebell Carry (each arm)
Strongman Pump
Five sets of:
100 Foot Farmer Carry (HEAVY)
50 Foot Hand Over Hand Rope Pull
Max Unbroken Axel Bar Presses (135/95lbs)
50 Foot Sled Push
Rest 2 minutes between sets
35-44: 135/95 lbs
45-54: 115/75 lbs
55-59: 95/65 lbs
60+: 75/55 lbs
Skill Work
Every minute, on the minute, for 12 minutes (3 sets of):
Station 1: 60 Seconds of Jump Rope Practice (heavy rope, crossovers, crossover dubs, etc.)
Station 2: 1 Legless Rope Climb + 2-3 With Legs
Station 3: 5 Single Arm Kettlebell Overhead Squats (each arm)
Station 4: 3-5 Pullovers
35-54:
Every minute, on the minute, for 12 minutes (3 sets of):
Station 1: 60 Seconds of Jump Rope Practice (heavy rope, crossovers, crossover dubs, etc.)
Station 2: 1 Legless Rope Climb + 1 With Legs
Station 3: 5 Single Arm Kettlebell Overhead Squats (each arm)
Station 4: 1-3 Pullovers
55+:
Every minute, on the minute, for 12 minutes (3 sets of):
Station 1: 60 Seconds of Jump Rope Practice (heavy rope, crossovers, crossover dubs, etc.)
Station 2: 2 Rope Climbs
Station 3: 5 Single Arm Kettlebell Overhead Squats (each arm)
Station 4: 5 Chest-to-Bar Pull-Ups
Pure Conditioning
Six sets of:
60 Second Row/Bike/Ski/Run
Rest 2 minutes between sets
After the 6th set, rest an extra 2 minutes, then…
Four sets of:
3 Minute Row/Bike/Ski/Run
2 Minute Rest
*Goal is maximum sustainable pace for both portions. These will vary given the different work:rest ratios.