“You can easily judge the character of a person by how they treat those who can do nothing for them.” – Johann Wolfgang von Goethe
For time:
Run, 400 m
40 Wall Balls, 20/14 lbs
Run, 400 m
40 Power Snatches, 75/55 lbs
Run, 400 m
40 Chest-to-bar Pull-ups
Run, 400 m
40 Overhead Squats, 75/55 lbs
Run, 400 m
40 Box Jump Overs, 24/20 in
Run, 400 m
40 Thrusters, 75/55 lbs
WORKOUT BRIEF
DESCRIPTION
Kicking off the weekend with a workout has a little bit of everything: cardio, weightlifting, and gymnastics
We’re going light and long today, with this workout likely lasting between 25-30 minutes
To stay on track with our time line, let’s cap this piece at 30 minutes
As a general rule of thumb, each non-running movement should take 2-3 minutes to complete
RUN
See “modifications” for running alternatives
WALLBALLS
Choose a weight that you could complete for 50+ unbroken reps when fresh
Men throw to 10 feet and Women throw to 9 feet
BARBELL MOVEMENTS
All three of these weights should be incredibly light
Choose a load that you could cycle for 40+ unbroken reps when fresh
Ideally all movements are performed at the same weight, even if that means one is lighter than the others
PULL-UPS
If you have 20+ unbroken pull-ups when fresh, let’s complete this station as written
Referencing our rule of thumb, this should be something you can complete within 3 minutes (~13 on the minute)
Adjust your number or variation to meet this recommendation
BOX JUMPS
These are standard box jumps, which require full extension at the top of each rep
Jump up to the box for “RX”
We encourage all athletes to step off or jump off the box instead of the riskier “rebounding” option
MODIFICATIONS
400 METER RUN
500 Meter Row
1,000 Meter Bike Erg
400 Meter Ski Erg
25/18 Calorie Assault or Echo Bike
300 Meter Air Runner
30 Shuttle Runs [10 Meters]
40 WALLBALLS
40 Jumping Air Squats
40 Single Dumbbell Goblet Squats
40 POWER SNATCHES
40 Dumbbell Power Snatches
40 Kettlebell Swings
40 Slamballs
40 PULL-UPS
Reduce Reps
40 Banded Strict Pull-ups
40 Ring Rows
40 Dumbbell Rows From Plank Position (20 Each Side)
40 Single Dumbbell Bent Over Rows (20 Each Side)
40 OVERHEAD SQUATS
40 Front Squats
40 Single Dumbbell Goblet Squats
40 BOX JUMPS
40 Jumping Lunges
40 Reverse Lunges
40 THRUSTERS
20 Double Dumbbell Thrusters
40 Dumbbell Goblet Thrusters
STRATEGY
GENERAL
Today’s workout is all about running at at pace that allows you to thrive through the movements that happen inside the gym
There are going to be some movements that are better for you that others
On the movements you feel more comfortable, you can gain time by working through bigger sets
On the movements you struggle with, look to chip away at manageable sets from the beginning
Consider the following options for getting to 40 reps:
1 Sets: 40
2 Sets: 20-20
3 Sets: 15-15-10
4 Sets: 10-10-10-10
5 Sets: 8-8-8-8-8
8 Sets: 5-5-5-5-5-5-5-5
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