(Specialty warm-up: 2L, 2R elevator sit-up @ 15/25lb. W, 25/35lb. M, 10 weighted walking lunge)
Elevator sit-up: Climb to a 1RM using warm-up sets of no more than 2 reps (each side) before adjusting weight. Rest as needed, and keep total number of lifts under 12 (Ex. 2L + 2R x 2, 1L + 1R as needed). Use whatever implement allows for the most weight in the safest positions. Suggestions: Medicine ball/ slam ball, sandbag/ heavy bag, kettlebell, dumbbell, (in that order). No back rack of any kind until sit-up proficiency/ capacity exceeds 1/2 BW. Note: Achieving a 1RM (always, but especially in a complex and compound movement such as this... ) is not done at all cost of mechanics, form, range of motion, or composure. Unless there’s money on the line, position and execution always govern weight. If Elevator sit-up does not work (not, we do not like it... ) please adjust to hip-up. If for some reason hip-up does not work, adjust to rocking chair. Safety considered, if none of the three work, please reassess your desire to actually get your ass off the ground. Then: Benchmark “Class War/ My Promise“– 6:07 (Wisdom in Chains– “Class War”) 40 revolutions Airdyne/ equivalent 20 yd. walking lunge 5 Inchworm Sprint back to bike Count and note rounds and partials completed in 6:07 (Ex. 4 rounds + Airdyne= 4.1). Demand at least a partial round improvement over last time. Revolutions are counted on one side; if looking at the left pedal, count one rep each time it reaches the front. Lunge is expected to be tall and tight- no swimming, no wiggling, no hipster posture. Please and thank you. And then, 6 minutes of: 4 Push-up (Scaled to full ability/ propped immediately if range or mechanics fail) 4 V-up :20 sec. rest (Use in no more than 4 rounds) Complete as many rounds as possible, working hard during the work, and focusing on recovery during the rest; Mindful breathing helps mitigate fatigue. Advanced push-up suggestions include: Dynamic push-up, ring push-up, Hindu push-up. Transition with deliberateness and dexterity; Neither is irrelevant, and improvement in both is demonstration of an evolving process. And finally, "Time under tension": Underhand bodyweight row hold- narrow grip (hands inside shoulders) + Hollow hold/ 50 hollow rock +
15 "Prison" Abmat sit-up- no kipping or moving of the pointed-to-the-side elbows (a set this short means every rep is perfect) +
20 calories Airdyne/ equivalent @ cool-down pace Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time in holds reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.