Two sets of:
60 second Run/Bike/Row (any machine you have access to)
Every 10 minutes, for 40 minutes for times:
Running Option
Rowing Option
No Equipment
Complete as many rounds and reps possible in 5 minutes of:
400 Meter Run or 100 Double-Unders
30 Object Ground to Overhead (backpack, water jug, etc...)
30 Alternating Alternating Single-Leg V-Ups
30 Alternating Lunges with Goblet Hold
30 Alternating Shoulder Taps
30 Half Burpees
Rest 2 minutes, and then resume where you left off, for a total of FIVE (5) sets. This total workout duration will be 35 minutes - 5 minutes on, 2 minutes off, for 5 sets.
Please record how many TOTAL rounds completed.
Rest until recovered, and then perform...
Every 3 minutes, for 9 minutes of:
30 seconds of Backpack/Water Jug Romanian Deadlifts
60 second Wall Sit Hold
Limited Equipment
Complete as many rounds and reps possible in 5 minutes of
1000 Meter Row or 800 Meter Run or 60/45 Calorie Assault Bike
50 Alternating Dumbbell Snatches
50 Alternating Single-Leg V-Ups
30 Alternating Lunges with Goblet Hold
30 Alternating Shoulder Taps
10 Alternating Single-Arm Dumbbell Devil's Press
10 Half Burpees
Rest 2 minutes, and then resume where you left off, for a total of FIVE (5) sets. This total workout duration will be 35 minutes - 5 minutes on, 2 minutes off, for 5 sets.
Please record TOTAL rounds + reps for entire workout.
Rest until recovered, and then perform...
Every 3 minutes, for 9 minutes of:
30 seconds of Medicine Ball Hamstring Curls
60 second Wall Sit Hold
No Equipment
Two sets of:
60 seconds of Jog/Bike/Row
30 seconds of Inchworms
30 seconds of Bodyweight Alternating Cossack Squats
30 seconds of Russian Baby Makers
30 seconds of Side Plank Right Side
30 seconds of Side Plank Left Side
30 seconds of Down Ups
When the running clock reaches 15:00, perform the following...
Complete as many rounds and reps as possible in 7 minutes of:
7 Backpack Good Mornings
7 Jump Squats
7 Air Squats.
When the running clock reaches 28:00, perform the following...
Complete as many rounds and reps as possible in 7 minutes of:
7 Backpack Deadlifts
7 Backpack Bear Hug Squats
7 Backpack Shoulder to Overhead
When the running clock reaches 40:00, perform the following...
Four sets of:
20 seconds of Wide Push-Ups
Rest 10 seconds between sets
immediately followed by....
Four sets, for max reps, of:
15 seconds of Push-Ups
Rest 15 seconds between sets
immediately followed by....
Four sets of:
30 seconds of Bent-Over Back Pack/Water Jug Rows
Rest 30 seconds between sets
immediately followed by....
Four sets of:
30 seconds of Frog Pumps (Glute Bridge in a Butterfly Sit-Up position)
Rest 30 seconds between sets
Limited Equipment
Two sets of:
60 seconds of Jog/Bike/Row
30 seconds of Inchworms
30 seconds of Bodyweight Alternating Cossack Squats
30 seconds of Russian Baby Makers
30 seconds of Side Plank Right Side
30 seconds of Side Plank Left Side
30 seconds of Down Ups
When the running clock reaches 15:00, perform the following...
Complete as many rounds and reps as possible in 7 minutes of:
7 Deadlifts
7 Front Squats
7 Shoulder to Overhead
When the running clock reaches 28:00, perform the following...
Complete as many rounds and reps as possible in 7 minutes of:
7 Bent-Over Rows
7 Hang Cleans
7 Thrusters
When the running clock reaches 40:00, perform the following...
Four sets of:
8 Dumbbell Floor Press (moderate weight)
Rest 30 seconds between sets
immediately followed by....
Four sets, for max reps, of:
30 seconds of Push-ups
Rest 30 seconds between sets
(Please record number in comments)
immediately followed by....
Four sets of:
8 Dumbbell Bent-Over Rows
Rest 30 seconds between sets
immediately followed by....
Four sets of:
30 seconds of Weighted Frog Pumps (Glute Bridge in a Butterfly Sit-Up position)
Rest 30 seconds between sets
***
Every 2 minutes and 30 seconds, for 20 minutes for max calories:
30 seconds of Row/Bike (any machine) or 100 Meter Sprint (use a hill if you have one)
Five sets (30 minutes) for max reps of:
40 seconds of Double-Unders or Jumping Jacks
Rest 20 seconds
40 seconds of Goblet Squats (hold any weighted object)
Rest 20 seconds
40 seconds of Sit Ups or Hollow Holds
Rest 20 seconds
40 seconds of Handstand Push-Ups or Burpees
Rest 20 seconds
40 seconds of Hip Bridges (add weight or a band)
Rest 80 seconds
Followed by...
For completion:
400 Meter Farmer Carry or Sandbag/Odd Object Carry (Bear Hug)
Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry.
Followed by...
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
No Equipment
Two sets of:
90 second Jog or High Knees in place (sub Jumping Jacks)
60 second Front Leaning Rest (Plank from Push-Up Position)
30 seconds of Right Side Plank Hip Bounces
30 seconds of Left Side Plank Hip Bounces
30 seconds Static Squat Hold
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 12:00, perform the following...
Every minute, on the minute, for 24 minutes for max reps of:
Minute 1: 30 seconds of Mountain Climbers
Minute 2: 30 seconds of Sandbag/Backpack Squats (bearhug hold)
Minute 3: 60 seconds of Down Ups
Minute 4: Rest
Please record total number of reps per set.
When the running clock reaches 40:00, perform the following...
Three sets of:
30 seconds of Bent-Over Reverse Flys - using equal weighted textbooks, or rocks :)
Rest 30 seconds
45 seconds of Alternating Reverse Lunges (wearing a backpack)
Rest 15 seconds
60 seconds of Supine Leg Lifts
Rest 60 seconds
Limited Equipment
Two sets of:
90 second Run/Bike/Row (any machine you have access to)
60 second Front Leaning Rest (Plank from Push-Up Position)
30 seconds of Double Dumbbell or Kettlebell Full + Quarter Squats
30 second Wall Sit with Dumbbell or Kettlebell Goblet Hold
30 Seconds of Bodyweight Hip Bridges
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 12:00, perform the following...
Every minute, on the minute, for 24 minutes of:
Minute 1: 15-18/10-12 Cal Bike or Row
Minute 2: 12-16 Dumbbell or Kettlebell Alternating Arm Thrusters
Minute 3: 60 seconds of Max Reps Devil's Press
Minute 4: Rest
When the running clock reaches 40:00, perform the following...
Three sets of:
30 seconds of Good Mornings
Rest 30 seconds
45 seconds of Wide-Stance Dumbbell or Kettlebell Squats
Rest 15 seconds
60 seconds of Supine Leg Lifts
Rest 60 seconds
***
Running Option
Every 4 minutes, for 32 minutes for times:
Run 600 Meters @ 85-95% of your 400m PR pace
For the sake of clarity, if your 400m PR was 70 seconds, 90% is 78 seconds (70/.9).
Rowing Option
Every 3 minutes, for 36 minutes for distances:
60 seconds of Rowing
No Equipment
Every minute, on the minute, for 15 minutes:
Minute 1: 6 Alternating Lateral Lunges + 6 Alternating Reverse Lunges
Minute 2: 45 Second Prone Plank Hold
Minute 3: 10 Standing Ground to Sky Touches + 2 Inch Worms
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 20:00, perform the following...
Complete as many rounds and reps possible in 20 minutes of:
200 Meter Run
20 Jumping Air Squats
15 Sit Ups
10 Push Up + Alternating Knee Crunch (like an mountain climber)
Followed by...
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
Limited Equipment
Every minute, on the minute, for 15 minutes:
Minute 1: 6 Alternating Lateral Lunges + 6 Alternating Reverse Lunges
Minute 2: 45 Second Prone Plank Hold
Minute 3: 10 Standing Ground to Sky Touches + 2 Inch Worms
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 20:00, perform the following...
Complete as many rounds and reps possible in 20 minutes of:
20/15 Calories on a machine or 200 Meter Run
20 Wall Ball Shots
15 Sit Ups
10 Push Up + Alternating Knee Crunch (like an mountain climber)
Followed by...
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
***
A.
Three sets of:
30 seconds of Hollow Body Rocks
30 second Hollow Body Hold
100-Foot Farmers Carry
100-Foot Overhead Carry
100-Foot Sandbag Carry (Bear Hug Object)
Rest 4 minutes
B.
Three sets of:
Glute Bridge x 30 reps
Hamstring Curl x 30 reps (pinch something light between legs and curl)
Good Morning x 30 reps
(Use a band if you have one or just use BW)
No Equipment
Two sets of:
60 seconds of Jogging High Knees In Place
30 second Static Goblet Squat Hold
60 seconds of Alternating Lateral Lunges
30 seconds of Plank to Push-Up Transitions
30 seconds of Mountain Climbers
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 15:00, perform the following...
Every minute, on the minute, for 18 minutes of:
Station 1: Backpack Push Press or Pike Push-Ups x 15-20 reps
Station 2: 5-10 Dynamic Push-Ups
Station 3: 20 Seconds of Side Plank (each side)
Please record number of reps achieved in each set.
When the running clock reaches 35:00, perform the following...
Three sets of:
30-45 seconds of Handstand Hold (Substitute Plank if needed)
30 seconds of Reverse Snow Angels
15-20 reps of Backpack Curls
30-60 seconds of Russian Twist
Limited Equipment
Two sets of:
60 second Run/Bike/Row (any machine you have access to)
30 seconds of Jumping Jacks
60 seconds of Alternating Lateral Lunges
30 seconds of Dumbbell Bear Crawl
30 seconds of Russian Baby Makers
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 15:00, perform the following...
Every minute, on the minute, for 18 minutes of:
Station 1: 15-20 Alternating Single-Arm Dumbbell or Kettlebell Push Press
Station 2: 7-10 Single-Arm Hang Clean & Jerk (each arm - or 7-10 with barbell)
Station 3: 30 Seconds of Renegade Rows
Please record total number of reps in each set.
When the running clock reaches 35:00, perform the following...
Three sets of:
30-45 seconds of Handstand Hold (Substitute Plank if needed)
30 seconds of Reverse Snow Angels
15-20 reps of Backpack Curls
30-60 seconds of Russian Twist
***
For times:
Run 1600 Meters @ 80% of 1-Mile PR Pace
Rest 30 seconds
Run 800 Meters @ 90% of 1-Mile PR Pace
Rest 60 seconds
Run 1600 Meters @ 85% of 1-Mile PR Pace
Rest 30 seconds
Run 800 Meters @ 90-95% of 1-Mile PR Pace
Rowing Option
For times:
Row 2000 Meters @ 80% of 2k PR Pace
Rest 30 seconds
Row 1000 Meters @ 90% of 2k PR Pace
Rest 60 seconds
Row 2000 Meters @ 85% of 2k PR Pace
Rest 30 seconds
Row 1000 Meters @ 90-95% of 2k PR Pace
No Equipment
Complete as many rounds and reps possible in 6 minutes of:
10 Object Facing Squat Jump All The Way Overs (8-15 inches)
10 Alternating Single-Leg V-Ups
10 Sit Ups
Rest 60 seconds, and then...
Complete as many rounds and reps possible in 6 minutes of:
50 Double-Unders or Lateral Hops
20 Step-Ups or Jumping Lunges
10 x (2 Shoulder Taps + Push Ups) or 20 Shoulder Taps
10 Plank to Push-Up Transitions
Rest 2 minutes, and REPEAT one more time through. This session will take 28 minutes to completion.
Limited Equipment
Complete as many rounds and reps possible in 6 minutes of:
10 Object Facing Squat Jump All The Way Overs (8-15 inches)
10 Alternating Single-Leg V-Ups
10 Sit Ups
Rest 60 seconds, and then...
Complete as many rounds and reps possible in 6 minutes of:
50 Double-Unders
20 Dumbbell Step-Ups
10 x (2 Shoulder Taps + Push Ups) or 20 Shoulder Taps
10 Plank to Push-Up Transitions
Rest 2 minutes, and REPEAT one more time through. This session will take 28 minutes to completion.
No Equipment
Two sets of:
60 seconds of Running, High Knees or Bunny Hops
20 Alternating Arm V-Ups
60 seconds of Static Squat Hold
20 Bird Dogs (10 each side)
60 seconds of Side Plank (30 seconds each side)
20 Alternating Cossack Squats with a 2-second pause on each side
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. Perform this at 75-80% effort.
When the running clock reaches 18:00, perform the following...
Every 5 minutes, for 15 minutes of:
30 seconds of Side Plank Reach-Throughs (Left Side)
30 seconds of Side Plank Reach-Throughs (Right Side)
30 seconds of Single-Leg Deadlifts (Right Leg)
30 seconds of Single-Leg Deadlifts (Left Leg)
30 seconds of Hollow Hold
30 seconds of Handstand Hold or Pike Press Hold
30 seconds of Wall Sit Hold
30 seconds of Air Squats
When the running clock reaches 36:00, perform the following...
Complete as many rounds and reps as possible in 14 minutes of:
20 Alternating Pistol Squats
15 Superman Arches
10 Handstand Push-Ups or Pike Push-Ups
or...
20 Alternating Lunges
20 Push-Ups
15 Superman Arches
When the running clock reaches 54:00, perform the following...
Two sets of:
30 seconds of Prone Plank
30 seconds of Flutter Kicks
30 seconds of Leg Lift-Overs
30 seconds of Hollow Hold
Rest 60 seconds
Limited Equipment
Two sets of:
60 seconds of Assault Bike or Rowing
20 Alternating Arm V-Ups
60 seconds of Static Squat Hold
20 Bird Dogs (10 each side)
60 seconds of Side Plank (30 seconds each side)
20 Alternating Cossack Squats with a 2-second pause on each side
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. Perform this at 75-80% effort.
When the running clock reaches 18:00, perform the following...
Every 5 minutes, for 15 minutes of:
100-Foot Suitcase Carry (50' each side)
60 seconds of Dumbbell or Kettlebell Deadlifts
100-Foot Single-Arm Dumbbell or Kettlebell Front-Rack Carry (50' each side)
60 seconds of Single-Arm Dumbbell or Kettlebell Front Squat (30 seconds each arm)
When the running clock reaches 36:00, perform the following...
Complete as many rounds and reps as possible in 14 minutes of:
20 Alternating Pistol Squats
15 Alternating Dumbbell Snatches
10 Handstand Push-Ups
When the running clock reaches 54:00, perform the following...
Two sets of:
30 seconds of Prone Plank
30 seconds of Flutter Kicks
30 seconds of Leg Lift-Overs
30 seconds of Weighted Hollow Hold
Rest 60 seconds
***
Every 4 minutes, for 32 minutes for max calories:
60 seconds of any machine or Sprint (find a hill if you can)
No Equipment
Three round Warm-Up:
20 Scap Push-Ups
10 Bird Dogs (each Side)
15 Single Leg Calf Raises (each leg)
Followed by. . .
Complete as many rounds and reps as possible in 30 minutes of:
800 Meter Run (approximately 4 minutes of solid effort on a rower, bike or any other apparatus)
60 Double-Unders (Jumping Jacks)
20 Burpees
Followed by. . .
10 rounds of Tabata (:20 on/:10 off)
Alt Leg V-Ups
Limited Equipment
Three round Warm-Up:
20 Scap Push-Ups
10 Bird Dogs (each Side)
15 Single Leg Calf Raises (each leg)
Followed by . . .
Complete as many rounds and reps as possible in 30 minutes of:
800 Meter Run (approximately 4 minutes of solid effort on a rower, bike or any other apparatus)
20 Kettlebell Swings
15 Goblet Squats
10 Burpees
Followed by . . .
10 rounds of Tabata (:20 on/:10 off)
Alt Leg V-Ups
Two sets of:
90 second Run/Bike/Row (any machine you have access to)
60 second Inch Worm - Downward Dog - Shoulder Swings
30 seconds of Right Leg Plyometric Bulgarian Split Squat
30 seconds of Left Leg Plyometric Bulgarian Split Squat
30 second Static Goblet Squat Hold
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. This should be performed at 75-80%
When the running clock reaches 15:00, perform the following...
Three rounds of:
10 V-Ups
20 DB/KB Split Snatches (alternate arms every 5 or 10 reps)
60 seconds Prone Plank Hold
*Use any weighted object that you can hold in one arm for the split snatches
When the running clock reaches 25:00…
Run 1200 Meters with a vest/backpack or holding an object
OR
Run 1600 Meters
When the running clock reaches 35:00…
Complete reps of 30, 20 and 10 for time of:
Weighted Step-Ups or Weighted Walking Lunges
Burpees over weighted object (facing or lateral)
*use a chair or anything you can step up on for step-ups
When the running clock reaches 45:00, perform the following...
Three sets of:
20 Death March Steps (use a light weight if you got it)
immediately followed by...
30 Good Mornings (arms crossed or with a band)
immediately followed by...
30 second Supine Bridge Hold
Rest as needed
***
Running Option
Every 4 minutes, for 32 minutes for times:
Run 500 Meters @ 85-95% of your 400m PR pace
For the sake of clarity, if your 400m PR was 70 seconds, 90% is 78 seconds (70/.9).
Rowing Option
For warm-up:
Row 500 Meters @ 60-65%
Row 500 Meters @ 65-70%
Row 500 Meters @ 70-75%
Rest as needed, and then…
For time:
Row 500 Meters @ 100%
This should be treated as a maximal effort test. We will come back to this effort in future weeks to monitor progress.
Rest 3-4 minutes, and then…
For cool down:
Row 500 Meters @ 65-70%
Row 500 Meters @ 70-75%
Row 500 Meters @ 70-75%
Row 500 Meters @ 65-70%
No Equipment
Every minute, on the minute, for 15 minutes of:
Minute 1: 60 seconds of 2 Alternating Lunges + 1 Air Squat
Minute 2: 45 Second Prone Plank Hold
Minute 3: 16 Tempo Mountain Climbers - hold each position for one second
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 20:00, perform the following...
Every 7 minutes, for 21 minutes for times of:
100 Jumping Jacks or Double-Unders
25 Jumping Squats
20 Single-Leg Deadlifts (each leg)
(reach and touch the ground with both hands on either side of the front foot - you can also use a backpack or anything you can safely load with)
We are looking for each set to take between 4-5 minutes, so load accordingly. We want all athletes getting at least 2 minutes of rest so that they can produce high power output for the next set.
Followed by...
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
Limited Equipment
Every minute, on the minute, for 15 minutes of:
Minute 1: 60 seconds of 2 Alternating Lunges + 1 Air Squat
Minute 2: 45 Second Prone Plank Hold
Minute 3: 16 Tempo Mountain Climbers - hold each position for one second
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 20:00, perform the following...
Every 7 minutes, for 21 minutes for times of:
500 Meter Row or 40/30 Calorie Assault Bike
25 Thrusters
20 Hang Power Cleans
Use a load for the thrusters and hang power cleans that you can perform with a maximum of one break for each movement on the first set. We are looking for each set to take between 4-5 minutes, so load accordingly. We want all athletes getting at least 2 minutes of rest so that they can produce high power output for the next set.
Be creative with objects. You can use a barbell, dumbbells, sandbags, a backpack, etc...for the thrusters and hang power cleans.
Followed by...
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
***
Three sets of:
100-Foot Farmer’s Carry
100-Foot Overhead Carry
100-Foot Sandbag Carry
100-Foot Farmer’s Carry
100-Foot Overhead Carry
100-Foot Sandbag Carry
Rest 3 minutes
Be creative with objects. Use anything you can find !
No Equipment
Two sets of:
60 seconds of Running or Down Ups
30 seconds of Divebomber Push-Ups
60 seconds of Alternating Reverse Lunges
30 seconds of Plank to Push-Up Transitions
30 seconds of Mountain Climbers
30 second Goblet Squat hold at the bottom
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. Perform this at 75-80% effort.
When the running clock reaches 14:00, perform the following...
Four sets, for max reps, of:
60 seconds of Push Ups
Rest 60 seconds
60 seconds Burpee Jump Backs
Rest 60 seconds
60 seconds Jumping Lunges
Rest 60 seconds
*Burpee Jump Backs are like burpees, but instead of going to the floor, you drop to the top of a push-up plank position, then jump back to standing.
When the running clock reaches 41:00, perform the following...
Three sets of:
Plank or Handstand Shoulder Taps x 20 each arm
Bent-Over Reverse Flyes x 10-15 @ 1013
(use small water bottles if you have them, or just closed fists and focus on controlling your muscle contraction)
Bench Dips x 10-15 reps @ 2111
(these can be performed on a chair, couch or any stable surface that will support your load)
Followed by...
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose...
Brief hold in...
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)...
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2
Limited Equipment
Two sets of:
60 second Run/Bike/Row (any machine you have access to)
30 seconds of Divebomber Push Ups
60 seconds of Alternating Reverse Lunges
30 seconds of Right Arm Windmills (Dumbbell or Kettlebell)
30 seconds of Left Arm Windmills (Dumbbell or Kettlebell)
30 seconds of Air Squats
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. Perform this at 75-80% effort.
When the running clock reaches 14:00, perform the following...
Four sets, for max reps, of:
60 seconds Shoulder to Overhead
Rest 60 seconds
*60 seconds Dumbbell or Kettlebell Hang Snatches
Rest 60 seconds
60 seconds Front Rack Alternating Lunges
Rest 60 seconds
*Alternate arms every 3 reps
When the running clock reaches 41:00, perform the following...
Three sets of:
Half-Kneeling Single-Arm Arnold Press x 8-10 each arm @ 2011
Single-Arm Dumbbell or Kettlebell Row x 8-10 each arm @ 2111
Dumbbell Overhead Triceps Extension x 10-15 reps @ 20X0
Followed by...
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose...
Brief hold in...
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)...
Brief hold out.
***
Running Option
Three sets for times of:
Run 400 Meters @ 85% of 400m PR pace
Run 400 Meters @ 70%
Run 400 Meters @ 90%
Run 400 Meters @ 75%
Rest 3-4 minutes
Rowing Option
Three sets for times of:
Row 500 Meters @ 85% of 500m PR pace
Row 500 Meters @ 70%
Row 500 Meters @ 90%
Row 500 Meters @ 75%
Rest 3-4 minutes
No Equipment
Complete as many rounds and reps possible in 30 minutes of:
300 Meter Run or 90 seconds of Jogging High Knees or Jumping Jacks
15 Deadlifts
15 Walking Lunges
300 Meter Run Jogging High Knees or Jumping Jacks
10 Hang Squat Clean and Press
15 Push Press
Use anything for weight that you have at home, such as a loaded backpack, duffle bag, or water jugs.
Followed by…
For completion:
400 Meter Sandbag Carry (Bear Hug)/Farmer’s Carry
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
Followed by…
5-10 minutes of breath work lying down in a comfortable position.Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.Keep the ratio of inhale to exhale at a 1:2.
Limited Equipment
Complete as many rounds and reps possible in 30 minutes of:
300 Meter Run or 20/15 Assault Bike or Row
15 Dumbbell Deadlifts
15 Walking Lunges with Dumbbell Farmer’s Carry
300 Meter Run or 20/15 Assault Bike or Row
15 Dumbbell Push Press
5 Burpee Dumbbell Deadlifts
Followed by…
For completion:
400 Meter Sandbag Carry (Bear Hug)/Farmer’s Carry
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
Followed by…
5-10 minutes of breath work lying down in a comfortable position.Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.Keep the ratio of inhale to exhale at a 1:2.
No Equipment
When the clock starts, perform...
Two sets of:
60 Jumping Jacks or High Knee Jog in Place
10 Bird Dogs each side
60 seconds of Bottom of Air Squat Hold
10 Russian Baby Makers
60 second Alternating Shoulder Taps in
10 Burpee Tuck Jumps
When the running clock reaches 15:00, perform the following...
Four sets of:
60 seconds of Wide-Stance Air Squats @ 22X1
60 seconds of Superman Hold
60 seconds of Reverse Snow Angels @ 2222 Tempo
Rest 60 seconds
When the running clock reaches 35:00, perform the following...
Complete as many rounds and reps as possible in 10 minutes of:
30 Russian Twists
12 Alternating Jumping Lunges
9 Bodyweight Hip Bridges
6 Burpees
When the running clock reaches 50:00, perform the following...
Four sets of:
8 Divebomber Push-Ups
Rest 30 seconds
immediately followed by....
Four sets, for max reps, of:
Wide-Grip Push-Ups
Rest 30 seconds
immediately followed by....
Four sets of:
30 second Bodyweight Bat Wing Hold
Rest 30 seconds
immediately followed by....
Five sets of:
10 Sit Ups
Rest 20 seconds
Limited Equipment
When the clock starts, perform...
Two sets of:
60 seconds of Assault Bike or Row
10 Bird Dogs each side
60 seconds of Bottom of Air Squat Hold
10 Russian Baby Makers
60 second Farmer's Hold
10 Dumbbell Burpee Deadlifts
When the running clock reaches 15:00, perform the following...
Four sets of:
60 seconds Monster Walk
60 seconds Banded Good Mornings
60 seconds of Banded Face Pulls
Rest 60 seconds
When the running clock reaches 35:00, perform the following...
Complete as many rounds and reps as possible in 10 minutes of:
15/12 Calorie Assault Bike, Row, Ski Erg or Run
1 Round of "DT"*
*"DT" is a complex of:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
Choose a weight that possible for you to perform the first few rounds unbroken. Typically "DT" is performed with a barbell at 155lbs/105lbs. You may use dumbbells, kettlebells, sandbags, loaded backpacks or any other object that you can safely perform these ranges of motion with.
When the running clock reaches 50:00, perform the following...
Four sets of:
8 Dumbbell Bench (moderate weight)
Rest 30 seconds
immediately followed by....
Four sets for max reps of:
Unbroken Push-ups
Rest 30 seconds
immediately followed by....
Four sets of:
8 Dumbbell Reverse Flys
Rest 30 seconds
immediately followed by....
Five sets of:
10 Sit Ups
Rest 20 seconds
***
Every 90 seconds, for 30 minutes for max calories:
60 seconds of any machine
OR
Every 90 seconds, for 30 minutes:
200 Meter Run