When the clock starts, perform... Two sets of: 60 second Run/Bike/Row 30 seconds of Downward Dog Stretch 30 seconds of Divebomber Push-ups 30 seconds of Inchworms 30 seconds of Reverse Snow Angels 30 seconds of Squat Hold 30 seconds of Kang Squats 30 seconds rest
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you're going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort.
When the running clock reaches 14:00, perform the following...
Every minute, on the minute, for 16 minutes of: Station 1: 10-15 Hand Release Push-Ups Station 2: 10-15 Bearhug Backpack Squats Station 3: 30 Seconds for Max Reps of Sumo Deadlift High Pulls (Use a Backpack or Duffle Bag) Station 4: Rest
When the running clock reaches 30:00, perform the following...
Two rounds for time of: 10 Hand Release Push-Ups 10 Bearhug Backpack Squats 10 Sumo Deadlift High Pulls
Time Cap = 6 Minutes
When the running clock reaches 42:00, perform the following:
Every minute, on the minute, for 8 minutes of: Station 1: 30 seconds of Right Side Plank Station 2: 30 seconds of Left Side Plank Station 3: 30 seconds of Superman Hold Station 4: 30 seconds of Bent-Over Reverse Flys @ 32X1
Limited Equipment
When the clock starts, perform... Two sets of: 60 second Run/Bike/Row 30 seconds of Downward Dog Stretch 30 seconds of Divebomber Push-ups 30 seconds of Inchworms 30 seconds of Reverse Snow Angels 30 seconds of Squat Hold 30 seconds of Kang Squats 30 seconds rest
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you're going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort.
When the running clock reaches 14:00, perform the following...
Every minute, on the minute, for 16 minutes of: Station 1: 10-15 Floor Press Station 2: 10-15 Front Squats Station 3: 30 Seconds Max Reps of Hang to Overhead Station 4: Rest
Use Dumbbells, Kettlebells, Sandbags, or a Barbell for these movements.
When the running clock reaches 30:00, perform the following...
Two rounds for time of: 10 Floor Press 10 Front Squats 10 Hang to Overhead
Time Cap = 6 Minutes
When the running clock reaches 42:00, perform the following:
Every minute, on the minute, for 8 minutes of: Station 1: 30 seconds of Right Side Plank Station 2: 30 seconds of Left Side Plank Station 3: 30 seconds of Superman Hold Station 4: 30 seconds of Banded Face Pulls
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Mixed Modal Option
Against a 60-second running clock… 10/7 Machine Calories Max Reps of Devil’s Press (50/35 lb DBs) Rest 60 seconds and repeat for a total of TEN sets.
Don’t be scared to push the pace on these and trust that you can maintain an aggressive pace and be able to recover in 60 seconds. A good goal would be to perform 4-6 reps each set.
Running Option Every 3 minutes, for 30 minutes for times: Run 200 Meters @ 105% of your 400m PR pace
Speed intervals this week. Run these 5% faster than the pace you held for your 400m PR – so if your 400m PR was 60 seconds, you’ll aim to finish the 200 meters in 28.5 seconds each set. (60/1.05/2)
Rowing Option Every 4 minutes, for 40 minutes for distances: 90 seconds of Rowing or Bike Erg
Huge challenge and achievement if you are successful…try to maintain last week’s pace again this week. You get a bit more rest and it’s two fewer sets, so dig in and make it happen!
