3 Sets
*Do a set every 4 minutes.
6 Tempo Back Rack Rear Foot Elevated Split Squat (each leg) @8/10 RPE
*Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause before next rep)
6-8 Weighted Strict Pull Up @8-8.5/10 RPE
*Score Weighted Strict Pull Up in the section below.
Movement Prep/Activation and Increasing Heart Rate
3 Sets
25ft Dual Kettlebell Overhead Carry
25ft Dual Kettlebell Front Rack Carry
25ft Dual Kettlebell Farmer Carry
*Set 1: Light, Set 2: Moderate, Set 3: Workout Weight
2 sets
In a 3 minute window
1000m Standing Bike Erg (damper 10/8)
Max distance Dual Kettlebell Overhead Carry (2×53/35) in the time remaining
-rest 1:00-
In a 3 minute window
1000m Standing Bike Erg (damper 10/8)
Max distance Dual Kettlebell Front Rack Carry (2×53/35) in the time remaining
-rest 1:00-
In a 3 minute window
1000m Standing Bike Erg (damper 10/8)
Max distance Dual Kettlebell Farmer Carry (2×53/35) in the time remaining
-rest 2:00 b/t sets-
*Use dumbbells (2×50/35) and score as Rx if no kettlebells available.
Intended Workout RPE: 8.0-8.5 – 80-85% – moderate/high to high intensity
• Target Distance each set: 250-300+ ft
• Minimum Distance each set before scaling : 150 ft
With a partner, accumulate the following reps together before moving to next skill:
100 Wall Ball Sit Ups (20/14)
60 Alternating Leg V-Ups
100 Superman Pulses
40 Ring IYs
100 Russian Twists with Plate (15/10)
20 Side Plank Leg Raise
Individual Version:
50 Wall Ball Sit Ups (20/14)
30 Alternating Leg V-Ups
50 Superman Pulses
20 Ring IYs
50 Russian Twists with Plate (15/10)
10 Side Plank Leg Raise
1. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Barbell Prep
2 Sets
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)