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(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:

10 Pull-up

25 calories Airdyne/ equivalent

250 Jumprope

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.


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