(Specialty warm-up: 5 Suitcase deadlift @ BW, 30 mountain climber, V-up review, jumprope selection) 5 Sled pull (20 yd. each @ 1 + 1/2 BW) 25 Suitcase deadlift @ (minimum) BW (15 + 10, or 10 + 10 + 5 as desired/ needed; No random breaks) 50 Jumping pull-up (Pace increases, position stays the same) 75 V-up/ 125 Hollow rock (choose the one you know you can complete with best position and least rest... ) ”Drag” = forward, and “Pull” = backward. Move quickly and mindfully; Speed is not a substitute for form, and when sound form and mechanics are present, it should never need to be. If rest is needed, keep it short and specific (3 breaths or less) and only take in weighted rounds. Jumping pull-up: In a conditioning-focused version, hands stay attached to anchor, and we do our best to balance the jump with the pull. Too much of either leads to less useful work, and undesirably slower pace. Minimum 2 minutes rest, then: 10 Sprint start OR 25 calorie Airdyne/ equivalent sprint- arms and legs Our sprint start begins with chest on the ground in the bottom of our push-up position. Today, on call of “Go!” (or, with varied durations of "rest" between 3/1000 and 10/1000), explode to your feet, sprint approximately 20 yd., and immediately move to what’s next. If the bike is chosen, it should NOT be allowed to be an easier out. If that becomes apparent after beginning, redirect your path. Sandbagging is for people more concerned with winning, than improving; Awareness that one leads to the other, but the other never leads back, is valuable- Both inside and outside the training room. And then, with a partner: 1000 Jumprope (Total, not each) Work vs. rest (one partner works, while the other rests... ), strategize work as desired, and complete as quickly as possible. No breaks, no wandering, no scurrying once the drill has started. Plan, focus, execute at velocity; It’s jumprope. Let’s go. If no partner is available, perform 500 + 250 jumprope with :15 sec. between, OR 3 x 250 jumprope + :15 sec. rest between each.

And finally, "Time under tension":

25 Squat @ implement and weight scaled to ability, for positional reinforcement and improvement (no barbell) +

50 "Prison" Abmat sit-up +

5 x :45 sec. full- effort, hard, perfect hollow hold/ rock +

25 cat/ cow stretch You may intersperse one timed hollow hold with 10 "Prison" Abmat sit-up, if desired. Mind position and mechanics, and draw maximum value. Keep rest to :15 sec. or less, no more than 3 times.


Once due diligence is performed, please reach out with any remaining questions, and/ or if you're looking for something you haven't found! Thank you.


  • unnamed
  • Instagram