0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Endurance
20:00-53:00 Endurance
53:00-60:00 GO BEYOND Accessory Work (optional)
53:00-60:00 Cool-down
General Warm-up
3 Rounds
Forearm stretch
Lying Hamstring Stretch
Iron Crosses
Shoulder Taps
Endurance Prep
2-3 Rounds
100m Double KB Farmer’s Carry
6 Back Squats
8 Inverted Rows
10 Push-ups
Endurance:
Partner For Time:
800m Double KB Farmer’s Carry @53/35
100 Back Squats @135/95
150 Inverted Rows
200 Push-ups
800m Double KB Farmer’s Carry @53/35
PACE GOAL: 27:00-33:00
INDIVIDUAL OPTION:
400m Carry
60 Back Squats
80 Inverted Rows
100 Push-ups
400m Carry
STRATEGY:
split all distance/reps as needed
recommend 100s on the carry, 10s on back squat, 15s, 8s and 7s or 5s on rows, 10s on push-ups
Scaled option: 800m carry, break up the back squats, rows and push-ups however you want (example: 10 rounds of 10/15/20), 800m carry
BEGINNER: 400m Carries, 80 reps of each, 26/18, 45/35, Ring Rows, knees or hands elevated push-ups
SCALED: 35/26, 115/80, knees or hands elevated push-ups and/or broken up option mentioned above
Rx+: 70/53, 155/105
COMP: 90/70, 185/125, weighted vest @20/14
GO BEYOND Accessory Work
Heavy Russian KB Swings 5x10
Ring Rows 5x10