40 Tire smash @ 6lb. W, 10lb. M
400lb. M/ 300lb. W 1-arm ground-to-shoulder kettlebell lift* (Kettlebell clean or kettlebell deadlift + swing clean)
20 Kettlebell swing @ 1/4 BW
10 Medicine ball shuttle run** (20 yd. ea. @ 15lb. W, 20lb. M)
Count and note rounds and partials completed in 13:54.
There is no designated rest- if it is needed, keep it short and specific (3 breaths or less) and take it between lift and swing.
3/1000 row: In this variation, we hold for a full 3/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps. Note: Always err on the side of counting a long 4/1000, and not a short 2/1000.
“Prison” lunge simply features hands overlapping on the back of the head and elbows pointed to the side. Maintain strong, organized posture throughout- stepping forward does not mean leaning forward.
*Use as many safe, quality lifts as you need, but as few as you can, to reach designated weight in each round. If number isn’t exact, err on the side of over, never under (Ex. 400lb. = 420lb., not 395lb.).
**Medicine ball remains in-hand but touches the ground at the end of each sprint.
Why benchmarks? Outside of application in a chosen field, conditioning output must be noted and repeated in training in order to measure progress. Our benchmarks are a repeatable, standardizable way to note improvement in positioning/ execution of movement, maintenance of composure during taxing work, and ability to apply learned skills in a “controlled chaos” environment.
We set them to songs/ records because it allows for the establishment of a theme and a tone for the day, it is a fun way to familiarize people that train with us with some of our favorite music, and makes for a simple and specific way for people to discuss a training piece amongst each other and compare notes. Additionally, the naming of a specific workout after a hero or someone that has given their all- either in service to our country or on a personal level- is honorable and admirable, while naming them after random women is, in our opinion, silly and questionable.