A)Every Minute on the Minute for 8 minutes:

2 Push-Ups
2 Pull-Ups
4 Step-Ups

B) 3 Rounds:

6 Strict Barbell Press, with an empty bar
12 Sit-Ups
6 High Wall Balls
12 Sit-Ups


Push Press

3 sets x 3 reps
4 sets x 3 reps

Objective: build over the first three sets to a manageable weight, then repeat that weight for three more sets. Compare to 9/5.

Strength Tip

Athletes should secure the bar in the front rack position with the weight of the bar in the midfoot of the athlete. Athletes will begin the dip of the movement by bending only at their knees, keeping their torso vertical and the weigh in the middle of the foot. Athletes will then begin an aggressive drive up by extending the knee and opening the hips. As the legs drive the bar off the shoulders, the athlete will push the bar overhead with arms locked out.


Row 10x400m

* Rest while partner works

* Note: if an athlete is odd-man-out, rest 2 minutes after each 400m row and only complete 5 rounds

Rest 2 Minutes, then 21-15-9 for For Time:

Sumo Deadlift High Pull, 115#/75#
Box Jump, 30″/24″

Workout Tip

Sumo Deadlift High Pull: athlete should be able to work 4-8 repetitions every time they grab the bar. Scale load as needed.

High Box Jumps: jump up, STEP down. Scale height for an athlete to be able to work at a consistent pace something like Jump + Land + One Breath + Jump.

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