(Photo: Outdoor training distance directive: “Start at the dead fish, and end at that group of nerds taking pictures of each other.”)
9 rounds of:
3 Tire flip
9 Kettlebell “Short swing” @ (minimum) 1/2 BW
3 Burpee broad jump
:15-:30 sec. rest
Time rounds, and attack each with full effort. Maximize short rest through mindful breathing and focus on what’s next: Evaluation for moving forward, not reflection on what made you tired.
Tire flip: Mind position and execution, and move with power. Use assistance as needed, and stay aggressive- there is absolutely no value to a casual tire flip.
Attach, adjust, brace, and drive; The steps don’t have to take long, but they need to occur.
“Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Today, perform each set as heavy as possible for 9 well-organized, violent reps.
Kettlebell swing reminder: If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.
Then, 9 rounds of:
3 x 1L, 1R Kettlebell row @ as heavy as possible in each set (6 total reps, alternating arms each rep)
3 Pull-up (Scaled to full ability in each round)
3 3/1000 Bodyweight row
3 Inchworm
3 Breaths rest (Not to exceed :15 sec.)
Move seamlessly from one movement to the next, and expertly once you’re there; Address the details, and keep each rep of each set high-quality and challenging. Adjust kettlebell row weight by round as needed.
Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.
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.
And then, 9 rounds of:
9 “Prison” Abmat sit-up
30 High-knee jumprope (or 60 standard jumprope)
No rest- You shouldn’t need, it, and therefore (once we’re past the very first steps of our training) you shouldn’t want it; Hunt the work, don’t hide from it.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!