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Friday

Warm-up
Warm-up
2 minutes Rowing Running Biking
Total body activation

Then "Tabata " Core Alternate 8 Sets of:
:20 hang from bar or rings
:10 Rest
:20 pole assisted Cossack L-R side

2 sets:
:30 jumping jacks
:30 unweighted good mornings
1:00 shoulder tap (x2) + push-ups

TGU SKILL WARM-UP | 5:00
2 sets:
2 Samson stretches w/ a :10 hold on each
10 RDLs
5-8 left-arm windmills
5-8 right-arm windmills
– Use a light DB or KB for the RDLs and windmills.

KB SWING REVIEW | 4:00
2 sets of 5-8 KB swings.

OVER KB BURPEE REVIEW | 3:00
2 sets of 2-3 burpees.

MINI ROUNDS | 5:00
2 sets:
3 burpees over kettlebell
5 KB swings to shoulder height
– Move at a steady pace and focus on mechanics and precision.

2 sets:
5 burpees over kettlebell
5 KB swings to shoulder height
– Move with max-effort speed and intensity.

Metcon
Metcon (Time)
RX
5 rounds for time:
20 burpees over kettlebell
20 KB swings to shoulder height (16/24 kg)

INTERMEDIATE
5 rounds for time:
20 burpees over kettlebell
20 KB swings to shoulder height (12/16 kg)

BEGINNER
5 rounds for time:
12 burpees over kettlebell
12 KB swings to shoulder height (8/12 kg)

INTENDED STIMULUS
Practice sprint pacing in this workout.
Finish in 7:00-12:00 with MOST athletes done under 10:00.
Be able to complete most rounds unbroken and never need more than 3 sets each movement.
Faster pace on the KB with a shorter range of motion.
Take no more than 1:30 on the burpees and jump the feet directly over the KB.

Metcon
Metcon (AMRAP – Reps)
On a 5:00 clock:
Max Turkish get-ups for Quality

Cool Down
RECOVERY | 5:00
Start a clock
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves