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FITNESS EXPRESS
Complete the following congo-line style in teams of three, with each partner completing the following:
A. For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
Partner A begins, and as soon as they have completed the 1000 meter row, Partner B may get on the erg and begin his 1000 meter row. A partner may only advance to the next station once the person ahead of them has completed the task and moved to the next station. Partner A may begin the B portion of the workout as soon as Partner C has completed his 1000 meter row and moved on to Thrusters.
FITNESS
A. Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 10 reps
*Set 2 – 10 reps
*Set 3 – 8 reps
*Set 4 – 8 reps
*Set 5 – 6 reps
*Set 6 – 6 reps
Add weight every set.
B. Every 4 minutes, for 20 minutes (5 sets) for times:
Row 300/250 Meters
20 Walking Lunges with 32/24 kg KB Farmer’s Carry
A. Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 85%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
B. Every 4 minutes, for 20 minutes (5 sets) for times:
Row 300/250 Meters
20 Walking Lunges with 32/24 kg KB Farmer’s Carry
A. Every 90 seconds for 15 minutes (10 sets):
Hang Clean (mid-thigh) + Clean (below the knee)
Below the knee should be 2″ below the knee – plates off the ground, lats engaged, pause for 1 second, and then clean.
followed by…
Two sets of:
4-Stop Halting Clean Deadlift x 1 rep @ 90-95%
(pause for 2 seconds at 2″ off the floor, mid-patella, mid-thigh and the high hang)
Rest as needed
B. For max reps:
90 seconds of Strict Handstand Push-Ups to a 6″/4″ Deficit
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups to a 4″/2″ Deficit
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups
C. Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 1 rep @ 85-90%
Rest 2-3 minutes between sets.
D. Complete rounds of 30, 20 and 10 reps of:
75/55 lb Thruster
Calories of Rowing on Concept 2 Erg