Monday
Every 2:30 x 5 Sets: 4 Deadlift
*all sets RPE 7-8
+
“Rowling Helen”
3 Rounds for Time
-400m Row*
-12 Pull-Ups
-21 KB Swings 53/35lb
*every meter under or over 400, perform 1 burpee (cap of 5 / rd)
*sub running for still Rx (no burpees!)
*compare helen to 4.29.24
Tuesday
“Circuit Something 2.0”
[2 Rounds: For Total Reps]
<1:00 Rest b/t Stations>
1) 1:00 SkiErg Calories
2) 1:00 Kettlebell Sumo Deadlift High Pull 53/35lb
3) 1:00 Box Jump Overs 20″
4) 1:00 Inchworm Planks 6/5ft
5) 1:00 Push-Ups; Traveling Over PVC
6) 1:00 BikeErg Calories
7) 1:00 Single Arm DB Push Press 40/25lb
8) 1:00 Pogo Burpees
9) 1:00 AbMat Sit-Ups
10) 1:00 Plank Shoulder Taps
*each athlete will start at a different place in the workout but move through the circuit in order
*compare to 3.26.23
Wednesday
[0:00-10:00]
Find Heavy Pause Front Squat
[12:00-22:00]
EMOM 10:00: 1 Back Squat; 5s lower – RPE 8
+
“Junior Varsity”
3 Rounds for Time (12:00 Cap)
9 Hang Power Clean 115/85lb
21 Double Unders
9 Handstand Push-Up
21 Double Unders
*scale HSPU to KB Push Press
*Rx+ = heavy or drag rope
Thursday
10:00 Choice Machine @ Nasal Cap
*same erg the entire duration
+
[0:00-10:00]
-8 Parallette Push-Up
-8 Hurdle Jump Over 24/20″
-8 Parallette Shoot-Throughs
-16 Hurdler Step Over 24/20″
…
[10:00-20:00]
-8 Feet-Elevated Ring Row
-2x25ft KB Front Rack Carry*
-4 KB Front Squats*
-8 Breath Ring Row Hold at Chest
-2x25ft KB Front Rack Carry*
-4 KB Front Squats*
*fingers interlocked
+
10:00 Choice Machine @ Nasal Cap
*same erg the entire duration
+
2:00 Couch Stretch / side
Friday
EMOM 21:00
1) 2-3 Strict Pull-Up
2) 5-7 Strict Toes-over-Hips
3) 5-7 DB Push Press
*Rx+ Strict Muscle-Up, Strict TTB, Wall-Facing HSPU
+
“Counting Calories”
For Total Reps
[0:00-4:00]
AirBike for Calories
[4:00-6:00]
Pogo Burpees
[6:00-10:00]
AirBike for Calories
*compare to 4.5.24
Saturday
[20:00 Clock]
EMOM 10:00
1) 3 Box Jump Over; tough height
2) 3 TnG Power Snatch; 50% –> 75%
…
Find Heavy Power Snatch Touch-N-Go Triple; remainder
+
E90s x 5 Sets: 2 Snatch High Pulls 103%
+
“Ringing It”
10 Rounds for Time (15:00 Cap)
-3 Ring Muscle-Up
-6 Burpees to Ring Touch 10″
-9 Snatches 75/55lb
+
[Midline / Tolerance / Skill]
4 Rounds for Quality
-100ft Sandbag Carry; moderate to heavy
-15-25 GHD
-1-3 Rope Climb
+
15:00 Choice Bike; Cruise Pace
Please keep in mind that your coach will help you adjust the workout to variations of movements which are appropriate for you, allowing you to maximize your workout and long-term progress.