General: 6:00
1:00 Bike
1:00 Row
3 rounds
_________
Specific: 16:00
:20 dead hang
2×10 kip swings
2×2 kip swings + 1 straight arm pull down + 2 kip swings
3 kipping pull ups (practice pushing away to refine kip cycling)
2×3 pull ups (butterfly optional)
__________
5 Sumo deadlift
5 Sumo stance upright row
5 Sumo deadlift high pull
5 strict press
5 push press
3×5 SDHP + push press up to load for workout
__________
Continue building bar (can be from rack) for push press strength
(8:00)
Push press
Every 2:00 x 4 sets execute 3 push press building through sets.
4×3
RXConditioning (20:00)
Every 4:00 x 5 rounds
15/10 Cal Bike or Row
15 Pull Up
15 SDHP (95/65lb.)
15 Push Press (95/65lb.)
*Score is your slowest round. Each interval should be aimed to take 3:00 or less for work. Scale accordingly to ensure approximately 1:00 recovery. Adjusting load to allow for volume is the first suggested scale.
Intermediate
Every 4:00 x 5 rounds
15/10 Cal Bike or Row
15 Banded Pull Up
15 SDHP (75/55lb.)
15 Push Press (75/55lb.)
Baseline
Every 4:00 x 5 rounds
7/5 Cal Bike or Row
10 Ring Row
10 SDHP KB (15/10lb.)
10 Push Press DB (10/5lb.)
(6:00)
3×15 banded pull a part
+
3×5 quadruped fire hydrant each leg
Today we continue with a work-to-rest style of training that can build a tremendous amount of fitness. Every 4:00 we will all begin on an interval that will have high demand and high self awareness. The goal is to scale the loading so you can keep the amount of reps as prescribed first, or if you know you are limited mostly by strength then you can perhaps scale reps so you can get stronger by using a higher load. The goal is to finish the prescribed work as fast as possible and be sure to give yourself 1:00 to rest before the next interval begins.