5 rounds for reps:
1:00 Kettlebell Swings (24/16kg)
1:00 Deadlifts (95/65 lb)
1:00 Box Jumps (20 in)
1:00 Push Presses (95/65 lb)
1:00 Shuttle Runs
– Rest 1:00 between rounds.
4 sets:
:40 easy/moderate pace
:20 fast pace
– Row, ski, or bike. Perform straight through on one machine OR switch after 60 seconds of work.
2 sets:
:30 band pull-aparts
5 hand-release push-ups
5 ring rows
5 elbow-to-instep/leg
:30 unweighted good mornings
10 reverse lunges/leg
10 single-leg toe touches/leg
– Rest :10-:20 between movements.
Single-leg squat | 8:00
8 reverse lunges
8 hook-behind-heel squats
6 single-leg squats to a target
6 single-leg squats
Kipping pull-up | 6:00
10 kip swings
5 kip swings + 3 kips
5 kipping pull-ups
1 set:
6 alternating single-leg squats
6 pull-ups
– Use workout variations.
rx
30-20-10 reps for time:
Single-leg squats
Pull-ups
intermediate
20-15-10 reps for time:
Single-leg squats
Pull-ups
beginner
20-15-10 reps for time:
Air squats
Jumping pull-ups
1:00 foam roll quadriceps/leg
1:00 foam roll lats/side
4 sets:
:40 easy/moderate pace
:20 fast pace
– Row, ski, or bike. Perform straight through on one machine OR switch after 60 seconds of work.
2 sets:
:30 band pull-aparts
5 hand-release push-ups
5 ring rows
5 elbow-to-instep/leg
:30 unweighted good mornings
10 reverse lunges/leg
10 single-leg toe touches/leg
– Rest :10-:20 between movements.
Single-leg squat | 8:00
8 reverse lunges
8 hook-behind-heel squats
6 single-leg squats to a target
6 single-leg squats
Kipping pull-up | 6:00
10 kip swings
5 kip swings + 3 kips
5 kipping pull-ups
1 set:
6 alternating single-leg squats
6 pull-ups
– Use workout variations.
rx
30-20-10 reps for time:
Single-leg squats
Pull-ups
intermediate
20-15-10 reps for time:
Single-leg squats
Pull-ups
beginner
20-15-10 reps for time:
Air squats
Jumping pull-ups
1:00 foam roll quadriceps/leg
1:00 foam roll lats/side
4 sets:
:40 easy/moderate pace
:20 fast pace
– Row, ski, or bike. Perform straight through on one machine OR switch after 60 seconds of work.
2 sets:
:30 band pull-aparts
5 hand-release push-ups
5 ring rows
5 elbow-to-instep/leg
:30 unweighted good mornings
10 reverse lunges/leg
10 single-leg toe touches/leg
– Rest :10-:20 between movements.
Single-leg squat | 8:00
8 reverse lunges
8 hook-behind-heel squats
6 single-leg squats to a target
6 single-leg squats
Kipping pull-up | 6:00
10 kip swings
5 kip swings + 3 kips
5 kipping pull-ups
1 set:
6 alternating single-leg squats
6 pull-ups
– Use workout variations.
rx
30-20-10 reps for time:
Single-leg squats
Pull-ups
intermediate
20-15-10 reps for time:
Single-leg squats
Pull-ups
beginner
20-15-10 reps for time:
Air squats
Jumping pull-ups
1:00 foam roll quadriceps/leg
1:00 foam roll lats/side
1-2 rounds:
Hip rotations – out and around
Hip rotations – in and out
Heel walks
Toe walks
Outside feet
Inside feet
A skips
B skips
C skips
High knees
Butt kicks
Carioca
Skipping (forward/back/height/length)
Shuttle runs
1 set:
200-meter run, slow
:30 alternating hamstring scoops
2 sets:
:30 running position drill per leg
:30 running in place drill
:30 partner falling drill
100-meter run
2 sets:
200-meter run
– Rest 1:00 between sets.
rx
Every 4:00 for 5 sets:
400-m run
– Score is slowest effort.
– Rest with the remaining time.
intermediate
Same as Rx’d
beginner
Every 4:00 for 5 sets:
200-m run
– Score is slowest effort.
– Rest with the remaining time.
200m goblet carry
:30 foam roll calves/side
:30 foam roll quads/side
1-2 rounds:
Hip rotations – out and around
Hip rotations – in and out
Heel walks
Toe walks
Outside feet
Inside feet
A skips
B skips
C skips
High knees
Butt kicks
Carioca
Skipping (forward/back/height/length)
Shuttle runs
1 set:
200-meter run, slow
:30 alternating hamstring scoops
2 sets:
:30 running position drill per leg
:30 running in place drill
:30 partner falling drill
100-meter run
2 sets:
200-meter run
– Rest 1:00 between sets.
rx
Every 4:00 for 5 sets:
400-m run
– Score is slowest effort.
– Rest with the remaining time.
intermediate
Same as Rx’d
beginner
Every 4:00 for 5 sets:
200-m run
– Score is slowest effort.
– Rest with the remaining time.
200m goblet carry
:30 foam roll calves/side
:30 foam roll quads/side
1-2 rounds:
Hip rotations – out and around
Hip rotations – in and out
Heel walks
Toe walks
Outside feet
Inside feet
A skips
B skips
C skips
High knees
Butt kicks
Carioca
Skipping (forward/back/height/length)
Shuttle runs
1 set:
200-meter run, slow
:30 alternating hamstring scoops
2 sets:
:30 running position drill per leg
:30 running in place drill
:30 partner falling drill
100-meter run
2 sets:
200-meter run
– Rest 1:00 between sets.
rx
Every 4:00 for 5 sets:
400-m run
– Score is slowest effort.
– Rest with the remaining time.
intermediate
Same as Rx’d
beginner
Every 4:00 for 5 sets:
200-m run
– Score is slowest effort.
– Rest with the remaining time.
200m goblet carry
:30 foam roll calves/side
:30 foam roll quads/side
1-2 rounds:
Hip rotations – out and around
Hip rotations – in and out
Heel walks
Toe walks
Outside feet
Inside feet
A skips
B skips
C skips
High knees
Butt kicks
Carioca
Skipping (forward/back/height/length)
Shuttle runs
1 set:
200-meter run, slow
:30 alternating hamstring scoops
2 sets:
:30 running position drill per leg
:30 running in place drill
:30 partner falling drill
100-meter run
2 sets:
200-meter run
– Rest 1:00 between sets.
rx
Every 4:00 for 5 sets:
400-m run
– Score is slowest effort.
– Rest with the remaining time.
intermediate
Same as Rx’d
beginner
Every 4:00 for 5 sets:
200-m run
– Score is slowest effort.
– Rest with the remaining time.
1 set:
200-meter goblet hold carry
:30 foam roll calves/side
:30 foam roll quads/side