A) Row 500m @ 2:00 pace

*Sub row with 400m Jog


Kettlebell Windmill R/L (light)
Deadlift 65lb/55lb

* Rest 90 sec between sections A and B

B) 30-20-10:

Air Squat



A) 1 set x 3 reps @ 70% of Heavy Single or +10lbs previous session
B) 1 Set x 3 reps @ 90% of set A
C) 1 Set x 6 reps @ 85% of set A

Objective: match your reps in sets A and B

– Rest 2 min between sets

*Heavy singles are generally 90-95% of an athletes 1 Rep Max

Strict Pull-Up

3 sets x 3 reps from fail

– Rest 2 min between sets

Tempo: 1:1:1 (1 sec up,1 sec hold, 1 sec down)

* Training 3 reps from failure means train until you think you have 3 reps left in the tank, then stop

Strength Tip

Deadlift: feet are in the athletic position, hip width apart. Load your hamstrings before you engage the first pull.
Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body

Strict Pull-Up: keep your elbows under the bar, this will make it easier to raise your chest to the bar
Reach full range of motion and extend at the bottom position to avoid placing overload on your arms/biceps



3 Rounds:

12 Toes-to-Bar
10 Hang Squat Cleans 125/175 lbs
2min Bar Facing Burpee

– Rest 2min between rounds

– Rest 5min after completing all rounds

3 Rounds:

12 Deadlifts 125/175
2min Row max meters

– Rest 2min between rounds

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