Five sets of:
Against a 3 minute running clock, complete as many rounds and reps as possible of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats
Rest 3 minutes between sets, and pick up the next set where you left off.
Five sets of:
Against a 3 minute running clock, complete as many rounds and reps as possible of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats
Rest 3 minutes between sets, and pick up the next set where you left off.
A. Twelve sets of:
Banded Deadlift x 1 rep @ 50% or 1-RM Deadlift
Rest 30 seconds
B. Every 3 minutes, for 9 minutes (3 sets):
Deadlift
*Set 1 – 6 reps @ 60%
*Set 2 – 6 reps @ 65%
*Set 3 – 6 reps @ 70%
C. For time:
100 Front-Racked Barbell Lunges (walking lunges, or alternating reverse lunges)
A good goal would be to complete this using a barbell loaded to your bodyweight. Please choose a load that will be challenging, and if you find that the load you’ve selected becomes unsafe, drop the weight down a bit and note how many reps were achieved at each weight. This workout is not meant to be performed quickly…it’s a grind so choose the heaviest load you can safely handle.
D. Every minute, on the minute, for 12 minutes:
Minute 1 – 45 Second Hex Dumbbell Hold (hold the DB in a claw grip by the head of the hex DB by your side)
Minute 2 – 12 GHD Sit-Ups
Minute 3 – 40 Wrist Curls (45/33 lb barbell) (lay forearms on bench palms up and perform wrist curls)
Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
30-Minute Tempo Run
Run each 400 meters at 85% of your 1-Mile time trial pace – e.g., if your 1-mile was 6:00, run today’s session at 1:45/400m.