Primary Training Session
Get Moving || Warm-Up
Two rounds of:
60 Second Bike at Ascending Effort
50 Foot Monster Walk Forward
50 Foot Monster Walk Backward
15 Banded Kickbacks (each leg)
15 Goblet Squats
Followed by…
Two sets of:
10 Max Effort Med Ball Lateral Speed Throws Left
Rest 60 seconds
10 Max Effort Lateral Speed Throws Right
Rest 60 seconds
A.
Dead Stop Front Squat
Set 1 – 1 reps @ 80%
Set 2 – 2 reps @ 85-90%
Set 3 – 1 rep @ 90%
Set 4 – 1 rep @ 90+%
Set 5 – 1 rep @ 90+%
Set 6 – 1 rep @ 90+%
Rest 1-2 minutes between sets
**Special Notes**
-Base percentages off your 1 rep max Clean.
-Compare to August 14, 2023.
B.
Four sets of:
Sumo Deadlift from a 4″ Deficit x 8-12 reps @ 70-80%
Rest 2 minutes between sets
**Special Note**
If you are able to perform 12 reps with quality form, continue adding weight until you are challenged for 8 reps.
C.
Three-Four sets of:
10-12 Glute Ham Raises
10-12 Tempo Heel Elevated Narrow Stance Double Kettlebell Front Squats @ 1111
Rest 1-2 minutes between sets
*Sub for Glute Ham Raises is 20 Dumbbell Death Marches.
D.
For total time:
Two rounds of:
10 Dumbbell Thrusters (50/35lbs)
15 Toes to Bar
20/16 Calorie Echo/Assault Bike
After the 2nd round, rest 2 minutes, then…
20 Dumbbell Thrusters
30 Toes to Bar
40/32 Calorie Echo/Assault Bike
E.
Four sets of:
25 Banded Good Mornings
15-20 Reverse Hypers @ 45-50% of 1RM Back Squat
Rest 1-2 minutes between sets
*If you do not have a reverse hyper, perform GHD back extensions instead.
Athlete Training Notes:
Unbroken thrusters, unbroken toes to bar, hard effort on the bike. Repeat that and then you’re halfway through the workout. Take the 2 minutes to catch your breath and shake some life back into your legs and then challenge yourself to do minimal sets for the reps on the second portion. We’re already fatigued at this point so it’s going to be just as much a mental test as physical one to see how well you can hang on. Then who doesn’t love a sprint to the finish on the bike? We know Tim Paulson does.
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.
Strength Accessory
Four sets of:
100 Foot Reverse Sled Drag
150 Foot Suitcase Carry (each arm)
Row Endurance
For completion:
2 Minute Row @ 2-3 Cal/Minute less than 10 Minute Test
60 Second Rest
2 Minute Row @ 1-2 Cal/Minute less than 10 Minute Test
60 Second Rest
6 Minute Row @ 1-2 Cal/Minute more than 10 Minute Test
Rest 3-4 minutes, then…
Three sets of:
3 Minute Row @ 1-3 Cal/Minute more than 10 Minute Test
75 Second Rest
BikeErg Conditioning
Three sets of:
8 Minutes at 100+% of 20 Minute Test
Rest 4 minutes between sets
Strongman Session
Two rounds for completion of:
200 Meter Sandbag Bearhug Carry
100 Meter Sandbag Shoulder Carry (right)
100 Meter Sandbag Shoulder Carry (left)
Sled Session
Perform a 30 minute Sled Drag with 30-40% of Bodyweight