(Photo: “Our training is structured to allow us to work hard all the time, push ourselves intelligently, and put ourselves in the ground occasionally.” Mental #41: “Recovery, and submission signals.“)
Benchmark
“Unsilent Death” – 13:54 (Nails – “Unsilent Death”– full album)
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.
*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.