Every 1 min for 5 mins: Split Jerk

2 Split Jerks, pick load

Perform from the Squat Rack
Athletes are using a lightweight today for all 5 sets. Focus on proper footwork while landing in a strong, stable position before recovering to the lockout. Remember to emphasize absorbing the bar down after rep 1, pausing, and resetting the body before going up for rep number 2.
Advanced athletes should work up to and use a moderate weight in working sets.
Beginner athletes should stay lighter than they think and use an empty barbell or PVC pipe to work on consistency.
Sage does an amazing job in this video showing athletes how to get started in the proper setup (video link above).
Record your 5 working sets.

5 rounds, 40 secs per station, for max reps of:

Kettlebell Swing, 53/35 lbs

Rest 20 secs

Assault Bike Calorie

Rest 20 secs


Rest 20 secs

* Rotate immediately to the next station every 40 secs, the clock does not stop or reset between stations.

Stimulus is moderate pacing across this entire workout. Athletes have 40 seconds of work at each station with 20 seconds of rest before transitioning to the next. Athletes should aim for a rep range that is repeatable across the entire workout for each movement.

Todays effort should be a “Just Move” type approach. Think Active Recovery for most that have been pushing the week and the ones that are fresh can up the pacing for a solid workout.