Warm-up Drills
I. Speed Rope 3:00
II. 2-3 rounds of
50ft x Waiter Walk
5 x Deadlift
5 x Front Squat
5 x Power Clean
III. Mobility
Impact/Focus: Turkish Get-ups
Warm up as needed before completing the following workload every :75 for 10 rounds.
2 x Turkish Get-ups (1L/1R)
Notes: Athletes should plan to increase weight as able throughout the 10 rounds. Please account for rest periods and transition time.
Post loads to comments.
“Frost Heave”
Complete as many rounds/reps as possible in 8:00 of
5 x Power Clean (155/105)
50 x Double unders
5 x Power Clean (155/105)
35 x Double unders
5 x Power Clean (155/105)
20 x Double unders
Notes: Scaling for single unders will be a 1:1 ratio. Finishing each round of jump rope (doubles or singles) will be a completed round. If the athlete completes the round of 20 x double unders the next round will be 5 x power cleans and 50 x double unders.
Post rounds/reps to comments.
88# (40kg).
2+57 Rx.
Note: “1 round” is all three segments: 15 PCs and 105 DUs.
Modified Curtis P Complex (DL, Hang Power Clean, Lunge): 65# – 3 sets per round
Modified Frost Heave (5 PC@85#/:45 seconds max distance on Air Dyne): 4+5 – 25 reps / .96 miles biked