0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-43:00 Transition to Endurance
43:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 rounds
10/10/10 Arm Circles (forward/backward/side to side)
Thread the needle
Figure 4s
Hang on Rig
Specific Warm-up
3 Rounds
8 Barbell Strict Press
6 Barbell Curls
*empty barbell
Strength
Push
Bench Press 10x1 @85%
Pull
Inverted Rows 5x10 (VIDEO)
FOCUS:
Building strength on bench for the 2-rep max in week 6
Pulling strength to balance out push/pull for shoulder health
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
N/A
MEMBER SPECIFIC:
If you do not know your max on bench then start with a weight you are 100% confident in for your first set and build from there as you can
This is NOT a max out day, these are heavyish singles
Endurance Prep
2-3 Rounds
8 Russian KB Swings
8 AbMat Sit-ups
100m Run
Endurance:
AMRAP 12
15 Russian KB Swings @53/35
15 AbMat Sit-ups
200m Run
PACE GOAL: 5-6 Rounds
FOCUS:
Steady state endurance on mid range time domain
Find a pace from the beginning you can hold throughout the 12 minutes
STRATEGY:
Try to stay unbroken on swings
Steady pace on the sit-ups
1:15 or less on the run
BEGINNER: 10 reps of each, 26/18, 100m Run
SCALED: 35/26
Rx+: 70/53
GO BEYOND Accessory Work
Core Complex: 5 sets
20 Russian Twists
10 Plate Sit-ups
*must do both movements without stopping, rest as needed in between sets