March 28, 2025 – Performance

General Warm-Up

Two rounds:
10 Calorie Assault Bike
20 Monster Walks (Forwards)
20 Monster Walks (Backwards)
20 Monster Walks (Left)
20 Monster Walks (Right)
10Banded Good Mornings

A.

Take 10 minutes to build to your back squat weight for the ten-minute capacity test

and then …

Full Effort
“Ten-Minute Capacity Test”
For Max Reps (or Calories):
4 minutes of Rowing (for Calories)
Rest 60 seconds
3 Minutes of Pull-Ups
Rest 60 seconds
2 Minutes of Bodyweight Back Squat (3/4 Bodyweight Back Squat for Females)
(the barbell may begin from a rack during this portion of the test)
Rest 60 seconds
1 Minute of 135/95 lb. Shoulder to Overhead
(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)

Full Victory
“Ten-Minute Capacity Test”
For Max Reps (or Calories):
4 minutes of Rowing (for Calories)
Rest 60 seconds
3 Minutes of Pull-Ups
Rest 60 seconds
2 Minutes of 3/4 Bodyweight Back Squat (1/2 Bodyweight Back Squat for Females)
(the barbell may begin from a rack during this portion of the test)
Rest 60 seconds
1 Minute of 95/65 lb. Shoulder to Overhead
(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)

1 Calorie = 1 Rep

B.

Four Sets of:
Cossack Squat x 8 on right leg (Single Arm front rack or Goblet Hold)
Cossack Squat x 8 on left leg (Single Arm front rack or Goblet Hold)
Rest 45 seconds
Hanging Leg Raises x 10 @ 31X1
Rest 45 seconds