A.
Every 90 seconds, for 9 minutes (6 sets) of:
Front Squat x 1 rep @ 90-95%
Strict Handstand Push-Ups to Deficit x 4-6 reps
Make the deficit challenging, but we still want you completing the four reps each of the six sets.
B.
Every minute, on the minute, for 12 minutes:
Clean
Loads per minute by %: 50, 55, 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90+
C.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 6 reps @ 70%
*Set 2 – 4 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 4 – 1 rep @ 95%
*Set 5 – Max Reps @ 90%
Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.
D.
Every 6 minutes, for 24 minutes (4 sets):
20/15 Calorie Row or Bike Erg
10 Shoulder to Overhead (185/125 lbs)
10 Bar Muscle-Ups
400 Meter Run (300 meter Assault Runner if possible)
We lovingly call these types of workouts “S*&# Sandwiches” – where we bookend 2-3 barbell or gymnastics movements with something simple, but that will cause your heart rate to skyrocket. The goal in each of these sets is to be aggressive on the row with he intention of keeping the shoulder-to-overhead and bar muscle-ups unbroken…then you must empty the tank on the run. Good goal times will be around the 4-minute mark.