Two sets of: 30 second Run/Bike/Row/Jump Rope 30 second Prone Plank Hold from Elbows 30 seconds of Down Ups 30 seconds of Ground to Sky Reaches 30 second Run/Bike/Row/Jump Rope 30 second Wall Sit Hold 30 seconds of Down Ups 30 seconds of Pigeon Stretch each leg Rest 60 seconds
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.
When the running clock reaches 15:00, perform the following...
Perform six (6) sets for max reps, each against a 90-second running clock of: 1 Burpee Tuck Jump 1 Backpack Clean and Jerk 1 Backpack Bearhug Squats 2 Burpee Tuck Jumps 2 Backpack Clean and Jerks 2 Backpack Bearhug Squats 3 Burpee Tuck Jumps 3 Backpack Clean and Jerks 3 Backpack Bearhug Squats 4.... and so on...
Rest 90 seconds between sets, and start each set where you left off the previous - continuing up the ladder of repetitions throughout the entire six sets. For example, if you get halfway through the round of 5 reps in the first 90 seconds, you'll start there and proceed to rounds 6 and beyond in the next set.
When the running clock reaches 38:00, perform the following...
Every minute, on the minute, for 12 minutes: Station 1: 15-20 Bodyweight Hip Bridges Station 2: 30-45 seconds of Hollow Hold Station 3: 15-20 Good Mornings
Limited Equipment
When the clock starts, perform...
Two sets of: 30 second Run/Bike/Row/Jump Rope 30 second Prone Plank Hold from Elbows 30 seconds of Down Ups 30 seconds of Ground to Sky Reaches 30 second Run/Bike/Row/Jump Rope 30 second Wall Sit Hold 30 seconds of Down Ups 30 seconds of Pigeon Stretch each leg Rest 60 seconds
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.
When the running clock reaches 15:00, perform the following...
Perform six (6) sets for max reps, each against a 90-second running clock of: 1 Burpee 1 Dumbbell Clean and Jerk 1 Dumbbell Squat 2 Burpees 2 Dumbbell Clean and Jerks 2 Dumbbell Squats 3 Burpees 3 Dumbbell Clean and Jerks 3 Dumbbell Squats 4.... and so on...
Rest 90 seconds between sets, and start each set where you left off the previous - continuing up the ladder of repetitions throughout the entire six sets. For example, if you get halfway through the round of 5 reps in the first 90 seconds, you'll start there and proceed to rounds 6 and beyond in the next set.
When the running clock reaches 38:00, perform the following...
Every minute, on the minute, for 12 minutes: Station 1: 10-12 Weighted Hip Bridges (perform Hip Thrusts if you have the ability to elevate your shoulders) Station 2: 30-45 seconds of Hollow Hold Station 3: 15-20 Good Mornings
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Rowing Option Four or Five sets of: Row 1000 Meters @ 105-110% of your 2k PR pace Rest 3-4 minutes
Row these 5-10% faster than the pace you held for your 2k PR – so if your 500m PR was 1:40/500m, you’ll aim to finish the 1000 meters in 3:00-3:10 each set. (100 seconds/1.05 or 1.1 = pace/500m x 2 for 1000m time)
Running Option Five sets for times of: Run 1000 Meters Rest 2 minutes
*Set 1 – 90% of 1-Mile PR pace *Set 2 – 80% of 1-Mile PR pace *Set 3 – 90% of 1-Mile PR pace *Set 4 – 80% of 1-Mile PR pace *Set 5 – 90% of 1-Mile PR pace
