Primary Training Session
Warm-Up
Five sets for times of:
15/12 Calorie Row
10 Burpees over the Erg
Rest 90 seconds between sets or perform “you go/I go” style with a partner.
A.
Three sets of:
Deadlift With Eccentric Pause x 8 reps @ 55-65% 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.
Three sets of:
30 Banded Hamstring Curls
20 Seated Banded Horizontal Rows @ 10X1
Rest as needed
C.
Three sets of:
20/15 Calorie Assault Bike
30 Alternating Dumbbell Snatches (50/35 lbs)
20/15 Calorie Assault Bike
20 Alternating Dumbbell Snatches (70/50 lbs)
20/15 Calorie Assault Bike
10 Alternating Dumbbell Snatches (100/70 lbs)
Rest 3 minutes between sets
D.
Three sets of:
100 foot Plate Pinch Carry
100 foot Dumbbell Hexagonal Carry
Rest 90 seconds
Athlete Notes:
Bike, pull, then do it again! That’s what on deck for today’s workout. We want to start introducing heavier loads for you on a more regular occasion. If you know these weights are going to be too much, please modify to be able to move through this workout at a consistent pace. What we mean by that is that if you’re doing 1 dumbbell snatch and staring at it for 10 seconds, it’s too heavy for you. We’d like to see you push the bike on this workout, aim for less than a minute each time. The dumbbell snatches at the 50/35# should be unbroken or 1-2 sets as you start to fatigue. For the 70/50# reps we’d like to see these done in less than 3 sets, and then for the 100/70# weights we want to see you push but know that this weight is challenging for most, you may be hitting singles here. Just remember, you get a 3 minute rest afterwards so go hard!
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
Complete as many calories possible in 5 minutes of:
40/30 Calorie Row or Bike Erg
20 Alternating Jump Lunges
50 Weighted or Drag Rope Double Unders
Max Calorie Row or Bike Erg in remaining time
Rest 3 minutes and repeat for 4 seconds