0:00-7:00
1) GENERAL WARM-UP:
2 rounds
Groin stretch x 20 seconds each way
Bent arm Pec stretch on rig x 20 seconds each way
Iron Cross x 5 each way
—then—
2 rounds
10 x PVC or empty barbell Strict Press
10 x PVC or empty barbell overhead lunges
7:00-12:00
Explanation/set-up of next section
12:00-17:00
2) SPECIFIC WARM-UP:
3 Rounds
10 x Single DB Curl to Press (5 each arm)
10 x Step-ups (5 each leg)
17:00-22:00
Explanation/set-up of next section
22:00-34:00
3) Strength:
Every 2 minutes for 12 minutes (6 sets):
10 x Double DB Curl to Press
10 x Double DB Step-ups (5 each leg, same weight as curl to press)
*build in weight as you can
34:00-40:00
Explanation/set-up of next section
40:00-55:00
4) MetCon:
15 minute running clock:
AMRAP 3:
60 x Double Unders
Max Push-ups with remaining time in the 3 minutes
*make sure you give yourself 5-10 seconds to get to 400m start line
3 minute block:
400m Run as fast as possible (should take no more than 2:30, scale down as needed)
*remaining time is rest
AMRAP 3:
60 x Double Unders
Max Push-ups with remaining time in the 3 minutes
*make sure you give yourself 5-10 seconds to get to 400m start line
3 minute block:
400m Run as fast as possible (should take no more than 2:30, scale down as needed)
*remaining time is rest
AMRAP 3:
60 x Double Unders
Max Push-ups with remaining time in the 3 minutes
**goal is to get the double unders done in 1:30 or less, this is a good amount of time for push-ups, this will begin to work on strength endurance for this movement and working through accumulated fatigue
*sub 500/400m row if weather is bad
*Pace: Aggressive: 100/80 push-ups/1:35 400m, Solid: 85/68 push-ups/1:55 400m, Limit: 70/56 push-ups/2:30 400m
Beginner: 1:15 of plate or line hops, knees or hands elevated push-ups, 200m Run
Intermediate: 1:15 of single unders, knees or hands elevated push-ups, 300m Run
Advanced: as is
55:00-60:00
Cool-down