General Warm-Up
1:00 Bike or 200m Run
:15 Dead-Hang + :15 Active Hang
:10 Hollow Hold + :10 Arch Hold
8/8 Suitcase Deadlift (Single KB)
:15/:15 Suitcase March
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1:00 Bike or 200m Run
10 Bar Kip Swings + 10 Ring Rows
10 Alternating V-Ups
8/8 Suitcase Deadlift (Single KB)
:15/:15 Suitcase March
Primer
1 Set:
9/7 Calorie Echo Bike
6 Elevator Kipping or Butterfly Pull-Ups building to Chin Over Bar
(Modification: Jumping Pull-Ups, Banded Pull-Ups, Ring Rows)
6-8 GHD Sit-Ups, building range of motion
30m Farmers Carry at working loads
Use this to confirm loads and pull-up modification before workoout begins
Conditioning
Every 2:00 x 12 Sets, Alternating Stations (4 Sets Each)
Station 1: 15/11 Calorie Bike + 8-10 Pull-Ups
Station 2: 15/11 GHD Sit-Ups + 200m Run
Station 3: 60m Farmers Carry: 2 x 24/20kg
Level 1:
Station 1: 12/9 Calorie Bike + 8-10 Banded Pull-Ups or Ring Rows
Station 2: 15 Med ball Sit-Ups or V-Ups + 200m Run
Station 3: 40m Farmers Carry: 2 x 16/12kg
Goals: 1:25-1:40 per set (Farmers Carry station will allow longer rest)
Stimulus: Midline and Grip Conditioning
RPE: 8/10
Primary Objective: Complete all 12 working sets within the 2:00 window, banking :20-:30 of reset time between each call.
Secondary Objective: Look to increase pace in the final sets for each station, picking up the bike calories and run splits in the back half of the workout as fatigue is managed.
Accessories
For Quality
3 Sets:
10-12 Behind the Back Barbell Wrist Curls
10-12 Glute Bridge Dumbbell Pull-Overs
10/10 Half Kneeling Paloff Press with Rotation
