Intermediate
Thread the needle for 6 repetitions on each side
Complete 6 quadruped rotations on each side
Complete 6 single leg hip lifts on each side
Complete 12 monster walk steps in each direction (forward, backward, left, right)
Complete 12 psoas march steps on each side
2 Rounds –
5 Kettlebell swings
Strength:
Find your hang power clean one-rep or three-rep max!
The following is a template for working up to a one-rep max (sets x reps @ percentage of max weight):
- Warm up
- 1×8 @ 30%
- 1×5 @ 50%
- 1×3 @ 60%
- 1×2 @ 70%
- 1×1 @ 80%
- 1×1 @ 90%
- 1×1 @ 95%
- 1×1 @ 100%+ or new PR.
Muscular Endurance:
Take 8 minutes to complete 14 Turkish get-ups
Metabolic Conditioning:
Complete 4 rounds of the following working for 20 seconds at each station with 10 sec rest between stations –
Station 1: Pull-ups
Station 2: V-ups
Station 3: Wall balls
Station 4: Jump rope
Mobility:
Complete a seated or kneeling trap stretch for 30 seconds on each side.
Complete the neck side-bend stretch for 30 seconds on each side.
Accumulate 90 seconds hanging with your toes touching.
Beginner
Thread the needle for 6 repetitions on each side
Complete 6 quadruped rotations on each side
Complete 6 single leg hip lifts on each side
Complete 12 monster walk steps in each direction (forward, backward, left, right)
Complete 12 psoas march steps on each side
2 Rounds –
5 Kettlebell swings
Strength:
Find your hang muscle clean five-rep max!
The following is a template for working up to a one-rep max (sets x reps @ percentage of max weight):
- Warm up
- 1×8 @ 30%
- 1×5 @ 50%
- 1×3 @ 60%
- 1×2 @ 70%
- 1×1 @ 80%
- 1×1 @ 90%
- 1×1 @ 95%
- 1×1 @ 100%+ or new PR.
Muscular Endurance:
Take 8 minutes to complete 24 half Turkish get-ups
Metabolic Conditioning:
Complete 4 rounds of the following working for 20 seconds at each station with 10 sec rest between stations –
Station 1: Inverted rows
Station 2: Full body crunches
Station 3: Wall balls
Station 4: Jump rope
Mobility:
Complete a seated or kneeling trap stretch for 30 seconds on each side.
Complete the neck side-bend stretch for 30 seconds on each side.
Accumulate 90 seconds hanging with your toes touching.
