0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Endurance
20:00-50:00 Endurance
50:00-60:00 Cool-down
General Warm-up
3 Rounds
Wall Quad Stretch
Banded Lat Stretch
Banded Hip Flexor Stretch
Calf Stretch
Endurance Prep
2-3 Rounds
100m Burden Run
2 Strict Pull-ups
10 Lateral Hops over KB
4 Double KB Deadlift (build to Endurance weight)
2 Double KB Front Squats (or Endurance version)
Endurance:
"Independence Day Throwdown"
For Time:
800m Burden Run (carry KB) @53/35
--then--
7 Rounds:
4 Strict Pull-ups
17 Lateral Hops over KB
7 Double KB Deadlift @53/35
6 Double KB Front Squats
--then--
800m Run
PACE GOAL: 24:00-28:00
WORKOUT INFO:
The Burden Run represents being under British Rule
Reps: 7/4/1776
Run represents freedom from the British
STRATEGY:
Carry the KB any way you want…should be 6:00 or less for the Burden Run…can also use DBs for any KB movements
Solid range of motion on strict pull-ups
Focus on being quick off the ground on the lateral hops
Unbroken on the deadlift and try to go right into the front squats
Shoot for around 2:00 per round
5:00 or less for the run
BEGINNER: 400m Burden Run @26/18, 4 Ring Rows, 17 Line Hops, 26/18 for deadlift, Air Squats
SCALED: 35/26, Banded Pull-ups
Rx+: 70/53, Weighted Strict Pull-ups with @25/15 DB between feet
COMP: 90/70, Weighted Strict Pull-ups with 35/20 DB between feet