🏋️‍♂️ Workouts 🏋️‍♀️

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Warm-up & Mobility
Duration: 15:00

A) GET WARM
5:00 of Cardio (Any Machine)
*5 Second Hard Effort On The Minute

B) FLEXIBILITY
0:30 Overhead Tricep Stretch (R)
0:30 Overhead Tricep Stretch (L)
0:30 Pec Stretch Against The Wall (R)
0:30 Pec Stretch Against The Wall (L)

C) MOTOR CONTROL
1:00 Staggered Stance RDL + Twist
1:00 Prone Pinwheels

D) STABILITY
0:30 Split Squat + Dumbbell Overhead Press (R)
0:30 Split Squat + Dumbbell Overhead Press (L)
1:00 Overhead Squat Hold
"Gripah"
Duration: 30:00

On the 10:00 x 3 Rounds:
40 Alternating Dumbbell Bench Press
200 Meter Farmer's Carry
800 Meter Run
Max Strict Pull-ups

Dumbbells: 50 / 35 lbs

Score: Total Strict Pull-ups

AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: Begin each 10:00 with the press, carry, and run before accumulating as many pull-ups as you can in the remaining 10:00 window. Then move directly into the next round with no rest between rounds.

- Choose weights/reps/variations that allow you to complete the floor press, farmer's carry, and run in 9:00 or less, giving you at least 1:00 on the strict pull-ups every round.

- Alternating Bench Press: Begin with both dumbbells locked out above you. Lower one dumbbell until the dumbbell touches your chest, then press it back up until your arm is fully extended above you, then do the same on the other arm. Alternate which arm presses every rep, with the other arm locked out at the top. You'll complete 20 reps on each arm for a total of 40 reps.

- Farmer's Carry: Hold two dumbbells at your sides. Keep your shoulders pulled back, lats engaged, and arms extended (don't bend your elbows). We are aiming to complete this carry in no more than 3 sets. If you cannot achieve that, please adjust your weight.

- Intended Intensity: RPE 6-8

- Target Loading: Light-Moderate

- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]

- Target Score:
Men: 50-75 Reps
Women: 30-50 Reps
STRATEGY
- Treat each round like a controlled sprint with a payoff at the end. The goal is to arrive at the pull-up bar with just enough left in the tank to capitalize on the window without being too fatigued.

- Keep your transitions tight and intentional. Move directly from the bench to the carry, and from the carry into the run without hesitation. Small moments add up over three rounds.

- Pace the run like a reset, not a recovery. It should be steady, but not slow. Use it to bring your heart rate down and mentally prep for the next pull-up set.
SUBSTITUTIONS
ALTERNATING DUMBBELL BENCH PRESS
- Dumbbell Bench Press
- Barbell Bench Press
- Floor Press
- Hand-Release Push-ups
- Push-Ups
- Burpees

FARMER’S CARRY
- Reduce Loading/Distance
- Sub Kettlebells or Plates
- 2:00 Farmer’s Carry March in Place
- 2:00 Farmer’s Carry Hold

800M RUN
- 5:00 Time Cap
- 1,000/900m Row
- 800/720m Ski
- 50/40 Calorie Echo Bike
- 2,000/1,800m Bike Erg
- 4:00 Moderate Effort on Treadmill/Runner

STRICT PULL-UPS
- Banded Strict Pull-Ups
- Kipping Pull-ups
- Jumping Pull-ups with Controlled Descent
- Ring Rows
- Alternating Dumbbell Plank Rows (Renegade Row)
MOVEMENT PREP
10 Dumbbell Floor Press
50 Meter Farmer's Carry
100 Meter Run
10 Scap Pull-ups

Rest 30 Seconds

10 Dumbbell Bench Press
50 Meter Farmer's Carry
100 Meter Run
5 Strict Pull-ups
15-Min Mobility & Flexibility Protocol (Optional)
Duration: 15:00

Equipment: Light band, dowel, floor mat, rig/pull-up bar, empty barbell

Part 1: FLEXIBILITY (7 Minutes)

- Couch Stretch (2 Minutes)
- Pancake Stretch (3 Minutes)
- Banded Lat & Chest Stretch (2 Minutes)

Part 2: MOBILITY (8 Minutes)

- Thoracic Spine Rotations (2 Minutes)
- 90/90 Hip Transitions (2 Minutes)
- Active Frog Stretch (2 Minutes)
- Overhead Squat Hold (2 Minutes)
STIMULUS
PART 1: FLEXIBILITY (7 Minutes)

1. Couch Stretch (2 Minutes)
- Kneel on one leg with your back foot elevated against the wall.
- Push your hips forward to stretch the hip flexor and quads.
- Hold for 1 minute per leg.
- Use a foam roller, bench, or other object to support your weight if needed.

2. Pancake Stretch (3 Minutes)
- Sit on the floor with your legs straight and spread apart.
- Lean forward, keeping your spine long, and hold for 1 minute.
- Reach to each side for an additional 1 minute per leg.

3. Banded Lat & Chest Stretch (2 Minutes)
- Anchor a light band to the rig.
- Loop your hand through the band and step back to stretch the lats and chest.
- Hold each position for 1 minute per arm.

PART 2: MOBILITY (8 Minutes)

1. Thoracic Spine Rotations (2 Minutes)
- Start on hands and knees with one hand behind your neck.
- Rotate your upper body toward the hand that is up.
- Actively hold the end range for 2-3 seconds, then return to center.
- Perform 6-8 reps per side.

2. 90/90 Hip Transitions (2 Minutes)
- Sit on the floor with one leg in front at 90° and the other behind at 90°.
- Actively rotate your hips to switch sides, using your hands minimally for balance.
- Perform 8-10 slow transitions.

3. Active Frog Stretch (2 Minutes)
- Start on hands and knees with knees wide apart and feet turned out.
- Actively push your hips back and hold for 2-3 seconds, then return forward.
- Perform 8-10 slow reps.

4. Overhead Squat Hold (2 Minutes)
- Hold an empty barbell or dowel overhead.
- Lower as deep into a squat as you can while keeping your arms locked out, chest tall, and the barbell directly overhead.
- Position your hands as close together as you can while maintaining proper form.
- Hold the bottom position for 10-15 seconds, then rise.
- Perform 6-8 reps.