General Warm Up (5-12)
3 rounds:
5-5-5 Squat (narrow, wide, normal stance)
5 Inchworm
10 Bend and Bow
10 Ring Row
Specific Warm Up (12-27)
Front Squat
5 Tempo Zombie Squat (:02 lower, :02 pause in bottom for positions)
3-5 Zombie Squat (normal speed)
5 Tempo Front Squat (:02 lower, :02 pause in bottom for positions)
3-5 Front Squat (normal speed)
Deadlift:
5 Mid shin to middle of knee cap
5 Hip to middle of knee cap
5 Segmented Deadlift (hip to middle knee cap and pause, knee cap to mid shin, then back up, pausing at knee cap on the way up)
5 Normal Speed Deadlift
Pullup:
10 Scap Pulllups
5 Kips
5 Big Kips (2″ hitch, become weightless)
3x Kip, Kip, Pullup (scale with bands or jumping)
5 Pullups (work on linking together)
RXConditioning (30-55)
Every 5:00 x 5 sets
20 Front Squat
20 Bar facing Burpee
20 Deadlift
20 Pull Up
75/55lb.
Goal: Sub 3:45 each round
*Score is slowest round
Intermediate: 15 reps of each movement, 65/45lb., banded or jumping pull up
Baseline: 12 reps of each movement, 35/15lb., leg supported pull up or ring rows.
(55-60)
3x :30 iso lunge each leg (hold DB’s of load if possible)
(0-5)
Looks simple and it is. It is not heavy, not overly complex but the demand will be your ability to remain uncomfortable and not relent on your pacing. Today, these movements under 4:00 1-3x is a challenge in itself, but to complete all 5 rounds will demand fitness and mental fortitude. These are the days that move the needle for many in what they can become capable of.