(Specialty warm-up: 1L, 1R kettlebell halo + 5/1000 extension (heavier), 5L, 5R mace shovel)
30 Mace shovel + overhead press @ (minimum) 10kg. W, 12kg M (1 + 1 = 1)
30 Mace 360 @ (minimum) 8kg. W, 10kg. M
60 Mace front pendulum @ (minimum) 12kg. W, 14kg. M
60 Tire smash @ 6/ 8lb. W, 10lb. M (1-arm kettlebell swing as needed)
Complete movements in order listed. Switch sides/ direction as desired, being sure to match left-to-right at set-end. Focus on mechanics, mind your mind, and move with intent.
Shovel + press: Attempt to make both shovel and press as challenging as possible, by adjusting hand width, mace weight, velocity/ violence of shovel, and angle of press.
Minimum: The baseline we have established through practice and observation. It is certainly not a demotion to work at it, but we should aspire to exceed it.
Note: Unless there’s money on the line, position and execution always govern weight/ output. If tire smash is a wiggly, flailing, un-powerful mess, it is immediately adjusted to a powerful and accurate 1-arm kettlebell swing.
25 Rocking chair @ 35lb. W, 45lb. M (use whatever you can move safely and efficiently)
25 calories Airdyne/ equivalent (arms and legs)
(Immediately into) 5 aggressive minutes of:
5 Rocking chair @ 15lb. W, 25lb. M (use bumper plate)
5 calories Airdyne/ equivalent (arms and legs)
Strong, steady breathing and constant movement; Complete 25/ 25, and then hunt the 5 minutes. Accumulate as many total reps/ calories as possible.
If interspersing riders on the bikes creates traffic jams, don’t do it; Hard, efficient transitions are a valuable part of the work. Wait until someone is done, savor the rest, and use it as fuel to move faster.
And then, immediately:
25 calories Airdyne/ equivalent
25 Airplane push-up
10 Pull-up/ Chin-up/ Mixed grip
Airdyne and jumprope: Sprint, not a jog.
Pull-up: Short rest as needed to keep range of motion full, and quality high. No wiggling. Use assistance as needed; Scaling is only a compromise if we concede position, or effort.
Airplane push-up simply begins and end with chest/ hips on the ground and hands off the ground; Maintain tension, set position, and move with intent. Add a plyometric element to the push-up as skill level dictates.
And finally, “Time under tension”:
15 Kettlebell Good Morning @ 3/4 BW (3 x 5, or 5 x 3 as needed)
5 x 10 Mace front pendulum (up to/ recommended @ 12kg. W, 14kg. M)
(Timed) 15-calorie Airdyne/ equivalent sprint + 50 hollow rock @ 15lb. W, 25lb. M (attach hands, or use light plate) +
15 calories Airdyne/ equivalent @ cool down pace
Airdyne: Cool-down pace should look like 30-40% of max RPM.