“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson

Strict Press 1×8 at 56% 1RM

Strict Press 1×6 at 66% 1RM

Strict Press 1×6 at 66% 1RM

Strict Press 1×4 at 72% 1RM

Strict Press 1×4 at 72% 1RM

Strict Press 1×3 at 76% 1RM

Strict Press 1×3 at 76% 1RM

Today’s strength portion has a time component. Athletes will have 14-15min., performing a set every 2min. adjusting their weights on the barbell accordingly.

For beginner to intermediate athletes, continue to set good technique…prioritizing mechanics over weight.
Look to gradually build up in weight with every set
The goal isn’t to max out your lifts, just to get to something relatively heavy here within the allotted time

21-15-9 reps, for time of:

American Kettlebell Swing, 53/35 lbs


Rest 0 secs

Run, 800 m

Today’s two-part training day combines strength with a simple conditioning workout
Before the working sets, we’ll complete a few warmup sets
Our conditioning piece begins with a 21-15-9 and ends with a cash-out run
“Finish Line” flows like this:
21 Kettlebell Swings
21 Burpees
15 Kettlebell Swings
15 Burpees
9 Kettlebell Swings
9 Burpees
800 Meter Run
We expect this shorter workout to take between 7-12 minutes to complete
With lower overall volume, we get the most out of this piece by bringing the intensity

These are full swings that finish all the way overhead
Choose a weight that allows you to complete the double digit sets (21-15) with 1 break maximum

These are standard burpees:
Chest and thighs hit the floor in the bottom
Jump or step off the floor
Finish at full extension with a small clap overhead and air under the feet

See “modifications” for running alternatives

Single Arm Russian Dumbbell Swings (30-20-10)

1,000 Meter Row
2,000 Meter Bike Erg
800 Meter Ski Erg
50/35 Calorie Assault or Echo Bike
600 Meter Air Runner
60 Shuttle Runs [10 Meters]

In the first part of the workout, let’s aim for unbroken kettlebell swings
You can adjust your burpee pace to accomplish this
If you’re confident with the swings, look to get uncomfortable on the burpees too
We’re always going to be moving on the run that follows this opening part, so look to go a little faster than you want to through the 21-15-9

Just get out the door and start moving after the final burpee
Coming off the 90 total reps, we can try to build speed as we go
Look to make your final 400 faster than your first 400
Steady Opening 200 Meters
Build Speed For Next 200 Meters
Fast Final 400 Meters