1a) 0:00 – 5:00 – 5 sets of :40 ON/:20 OFF:

Station 1- Single-unders

Station 2 – Kettlebell or Barbell Romanian Deadlift

Station 3 – Banded Face Pulls

Station 4 – Single Unders

Station 5 – Ball Slams

Get some blood flowing and get yourself ready for the day.

1b) 10:00 – 20:00 – Every 2:00 x 5 sets:

3 Pause At Knee Deadlift


3 High Box Jumps

Warm your Deadlift up to around 60% of your 1RM to start…this should be a fine loading to start at with a hold. Pause at the knee for a FULL 3 seconds on each rep, and control the bar all the way to the floor, not just back to the knee and then let go. No Touch-and-Go, start each rep from a dead stop on the floor. Build loading as deemed fit each set. Start with a higher than normal box height, but something you’re confident in. Build box height through your sets as deemed fit.

1c) 22:00 – 30:00 – Every 1:00 x 8 sets: 5-7 Seated Dumbbell Strict Press

Sit on a bench or a box. Short time domain and Strict Pressing, try to pick a loading that isn’t easy, but that you can sustain for all 8 sets with the sets getting very difficult to complete by the end…you should feel like you have any extra few reps in the tank on the first set.

1d) 30:00 – 35:00 – 5 minute AMRAP:

5/side Single Arm Farmers KB/DB Split Squats w/Deadstop In Bottom

10 Kettlebell Goblet Sumo Stance Good Mornings

15 Tuck Crunches

This is not for time, but for quality, a little accessory AMRAP to finish our your Strength oriented work.

1e) 40:00 – 45:00 – 5 minute AMRAP:

30 Dumbbell Squat Clean Thrusters 35/25

Max Calories Ski/Bike/Row

It’s short today, go hard, if you finish this and aren’t floored, or don’t feel like you got a hard workout that is an indicator of not knowing how to push yourself…this is a great workout if you aren’t good at pushing yourself to go hard and get comfortable with discomfort since the workout is short.


2) Monostructural Conditioning – Bike Erg: 60 minutes Zone 2/3

Focus on your hear rate, not your pace. Pay attention to the correlation between your Heart Rate and your Pace as you get deeper into the time domain.

3) Weightlifting – Bamboo Bar Overhead Squat: 3 Reps Every 1:00 x 15 sets

Keep it light and focus on your positioning and stability.

4) Gymnastics – Supinated Tempo (1.0.5) Bar Rows: 10 sets of 3

Rest 90 seconds between sets. Add load or put your feet on a box, or both to increase difficulty.

5) Skills – Meditation: 5 minutes

Spend 5 Minutes laying down, eyes closed. Focus on your breath, when you breathe in that’s your “in breath” and when you breathe out that’s your “out breath.” It’s ok if thoughts come and go, just acknowledge the thoughts and get back to focusing on your breath.

6) Trunk – Copenhagen Plank Hold: 5 sets of 20-30 seconds/side

Rest 60 seconds between sets. Scale by letting the lower leg touch the ground.

7) Accessory – Single Leg Reverse Hyper: 5 sets of 10/side

Rest 90-120 seconds between sets.

8) Pre-Hab – 3-5 sets of:

10 Alternating Single Arm Scapula Push Ups

10 Banded “W”

10 Lateral Lunges

For quality, not for time.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE