Eight Sets (Every 1:30)
2 Snatch Lift-Offs + Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)
B.
Three sets for max reps of:
60 seconds of Hang Cleans (115/75 lbs)
60 seconds of Box Jumps (24/20")
Rest 2 minutes
Goal: Stay moving for the full 60 seconds each set.
Four sets of:
Hip Thrusts x 6 reps @ 20X1
youtube.com/watch?v=0DFYA-HysRE
(go heavy on these - a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 90 seconds
Bent-Over Dumbbell Rows x 6 reps @ 2111
youtu.be/WTnsB6Qw_zI
Rest 90 seconds
B.
For time:
400 Meter Run
21 Deadlifts (205/155 lbs)
400 Meter Run
15 Deadlifts
400 Meter Run
9 Deadlifts
400 Meter Run
Goal: Sub 15:00
Time Cap: 20:00
8 Sets (Every 2:00)
Clean x 1.1
(rest 10 seconds between singles)
B.
Ten rounds for time of:
3 Power Cleans (165/115 lbs)
3 Bar-Facing Burpees
Goal < 8:00
Time Cap - 12:00
Take 10 minutes to build to your back squat weight for the ten-minute capacity test
and then ...
“Ten-Minute Capacity Test”
For Max Reps (or Calories):
4 minutes of Rowing (for Calories)
Rest 60 seconds
3 Minutes of Pull-Ups
Rest 60 seconds
2 Minutes of Bodyweight Back Squat (3/4 Bodyweight Back Squat for Females)
(the barbell may begin from a rack during this portion of the test)
Rest 60 seconds
1 Minute of 135/95 lb. Shoulder to Overhead
(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)
1 Calorie = I Rep
B.
Four Sets of:
Cossack Squat x 8 on right leg (Single Arm front rack or Goblet Hold)
youtu.be/yokKNevnuOA
Cossack Squat x 8 on left leg (Single Arm front rack or Goblet Hold)
Rest 45 seconds
Hanging Leg Raises x 10 @ 31X1
youtube.com/watch?v=JigA9pBFdn0
Rest 45 seconds
Five sets:
Push Press x 5 reps
Rest 90 seconds
Start at 65% of your 1RM Push Press and build over the five sets.
B.
4 sets (Every 5:00)
15/12 Calories of Assault Bike
20 Wall Ball Shots (20/14 lbs to 10/9')
50 Double-Unders
Goal: 2:30 or less per set
Advanced athletes should shoot for under 90 to 120 seconds
Four sets each (Every 90 seconds)
Station 1 - Burpee Pull-Ups x 10 reps
Station 2 - Back to the Wall Handstand Hold x 45 seconds
B.
Full Effort
For time:
15 Ground to Overhead (135/95 lbs)
30 Toes-to-Bar
12 Ground to Overhead
24 Toes-to-Bar
9 Ground to Overhead
18 Toes-to-Bar
Target 10-14 Mins
TC- 15 Minutes
As many rounds and reps as possible in 30 minutes:
10 Shuttle Runs (25' down, 25' back = 1 shuttle run)
10 Renegade Rows (50/35 lbs)
youtu.be/_8V0_yKHIeM
15 Box Jumps (no bounding) ('24/'20)
20 Single Arm Dumbbell Thruster (10 per arm; 50/35 lbs)
25 Anchored Sit-Ups
Goal 4+ rounds
Complete as many rounds and reps as possible in 30 minutes of:
500/400 Meter Row
40 Alternating Reverse Lunges with Kettlebell
30 Kettlebell Swings
20 Push-Ups
10 Toes to Bar or Knees to Elbows
Every minute on the minute for 20 minutes:
Station 1 - Bulgarian Split Squat x 6-8 @ 22X1 (Left)
youtu.be/YArZi7mOKTs
Station 2 - Bulgarian Split Squat x 6-8 @ 22X1 (Right)
Station 3 - Inverted Barbell Rows x 10 reps @ 31X1
youtube.com/watch?v=DTXvsS_SFK4
Station 4 - Straight Body Ceiling Reach Crunches x 10-12 reps
youtu.be/3xFqYd2FbTY
B.
As many rounds and reps as possible in 8 minutes:
12 Box Jumps (30/24'')
6 Power Cleans (185/125 lbs)
Goal - 4-6 Rounds
Eight sets (Every 2:00)
Hang Clean + Clean
Build from approximately 60% to today's heavy complex.
B.
Four rounds for time:
300/250 Meter Row
16 Dumbell Snatches (50/35lbs)
12 Burpees
Target- 11-15 Minutes
Time Cap - 16 Minutes
Three sets of:
Push Press x 8-10 reps
Rest 2 minutes in between sets
B.
Four Sets (Every 4:00)
8 Strict Pull-Ups
6 Push Jerk (155/105 lbs)
20 Pistols or Alternating Cossack Squats (Goblet Hold)
Goal < 2-3 Minutes per set
For time:
48 Pull-Ups
48 Dumbbell Bench Press (40/25lbs)
96 Double Unders
36 Kettlebell Swings (32/24kg)
36 Dumbbell Bench Press (40/25lbs)
96 Double Unders
24 Box Jump Overs ('30/'24)
24 Dumbbell Bench Press (40/25lbs)
96 Double Unders
Goal < 20 Minutes
Time Cap - 25 Minutes
B.
Optional Abs
2 Sets
30 Second Plank
30 Seconds Rest
30 Seconds Side Plank
30 Seconds Rest
30 Seconds Side Plank
1 Minute Rest
Every Minutes on the Minute for 9 Minutes (3 sets)
Minute 1 - 30 seconds of Strict Pull Ups
youtu.be/k26FA_peUHU
Minute 2 - Hollow Hold x 30-40 Seconds (focus on good positioning that will transfer to the Pull-Up bar)
youtu.be/9Ze2uUBBtOc
Minute 3 - 30 seconds of Dips (Stationary or Ring)
youtu.be/NbUOZOKzmIQ
youtube.com/watch?v=WuC2gFqG-HM
B.
Two sets for max reps of:
Against a 6 minute running clock,
Bike Erg (2000 /1600 Meters) or Assault Bike or Echo Bike (2500/1750 Meters)
Back Squat x Max Reps
(suggested loading: Men=bodyweight, Women = 3/4 bodyweight)
REST 4 MINUTES BETWEEN SETS
Every 2 minutes, for 32 minutes (4 sets):
Station 1 - 400 Meter Run
Station 2 - 30 Wall Ball Shots (20/14 lbs)
Station 3 - 30/20 Calories of Assault Bike
Station 4 - 15 Strict Pull-Ups
Please adjust reps/distance to make sure you can complete all work in under two minutes and have enough rest to be ready for the next station.
Warm Up
Band Assisted Hamstring Floss x 60-90 seconds per side
youtube.com/watch?v=sIxVKNIC1J0&
Band Assisted Pec Stretch x 60-90 seconds per side
youtube.com/watch?v=nhu9ZYGNvwY&
and then ...
200 Meter Easy Row
Banded Good Mornings x 15 reps
youtube.com/watch?v=bDa5qkChM9Y&
200 Meter Medium Paced Row
Empty Barbell Deadlifts x 10 reps
200 Meter Row @ Medium Paced Row
Barbell Deadlift (light) x 5 reps
200 Meter Row @ Game Paced Row
10 Muscle Cleans
Continue to build in the weight for the deadlift and cleans. Take time to get set up for the workout.
Every 2 minutes, for 16 minutes (8 sets):
Hang Clean + Clean
Build from approximately 60% to today's heavy complex.
B.
Option 1
Complete rounds of 9, 7 and 5 reps for time of:
205/145 lb Clean (power or full)
Ring Muscle-Up
OR...
Option 2
For time:
15 Power Cleans (155/105 lbs)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips
Target 7-10 Minutes
TC- 12 Minutes
Complete as many reps as possible in 10 minutes of:
30 Seconds of Wall Ball Shots (Partner A)
30 Seconds of Wall Ball Shots (Partner B)
If you don't have a partner, you'll simply work for 30 seconds, then rest for 30 seconds, for 10 sets.
B.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest while partner works
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest while partner work
Note the weight you use for the Bulgarian Split Squats. This should be a movement that increases in weight over time.
Every 3 minutes, for 15 minutes (5 sets) of:
Deadlift x 1 rep @ 90% of 1-RM
Pushing those big numbers! Make sure you're ready by getting some good build up reps and make sure you're good to go!
B.
Every 4 minutes, for 12 minutes (3 sets) for times:
25/18 Calories of Assault Bike
20 Walking Lunges with Kettlebell Farmer's Carry
Six sets of:
Strict Ring Dips*
Rest 30 seconds
Frog Flags x 60-75 seconds
youtu.be/kugmRt2HU4s
Rest 30-45 seconds
*Set 1 - Strict Ring Dips x Max Unbroken Reps
*Set 2 - Strict Ring Dips x 40% of Max Unbroken Reps
*Set 3 - Strict Ring Dips x 50% of Max Unbroken Reps
*Set 4 - Strict Ring Dips x 60% of Max Unbroken Reps
*Set 5 - Strict Ring Dips x 50% of Max Unbroken Reps
*Set 6 - Strict Ring Dips x 40% of Max Unbroken Reps
B.
Against a 12-minute running clock...
1000 Meter Row
immediately followed by...
as many rounds as possible of:
5 Dumbbell Devils Presses (50/35 lbs)
10 Dumbbell Thrusters (50/35 lbs)
15 Dumbbell Push Presses (50/35 lbs)
Every 7 minutes, for 35 minutes (5 sets) for times:
20/15 Calories of Assault Bike
400 Meter Run
10 Strict Handstand Push-Ups OR 12 L-Seated Dumbbell Presses
These should be sprint intervals with time to rest between sets! Some top athletes may be getting as much as three minutes of rest between sets, but all athletes should be getting at least 100 seconds of rest between rounds. Please customize the calories, distances and reps accordingly.