(Photo: It’s a race that no one wins, and no one loses… )
2 high-effort rounds of:
1 minute extended-arm mace hold @ minimum 10kg. W, 12kg. M
1 minute bodyweight row hold (Any hand position/ implement/ anchor)
200 Jumprope
(Up to) 1 minute rest
Attempt as few breaks as possible during work rounds- any more than two, and the time comes off the 1 minute rest. Scale each round of holds to full ability; There is no value to choosing a weight or position you can hold for an eternity.
Reminder: When “minimum” is designated prior to a weight or movement variation, it means we have established and tested it to be a sound baseline for a well-trained beginner/ intermediate-level athlete; Safety and proficiency considered, we should always be looking to work above the minimum.
Then:
50 Mace 360
50 Mace front pendulum + extension:
W- 8kg. & up: 2 x 25
M- 10kg. & up: 2 x 25
Take up to :30 sec. rest between sets of 25 in each movement, if minimum weight standard is met.
If under 8kg./ 10kg., fight hard to complete 50 uninterrupted reps, with any “rest” being taken in an extended-arm hold.
Note: 1kg. = 2.2lbs. So, 8kg. = 18lbs., 10kg. = 22lbs.
Front pendulum + extension: Decelerate the mace in 10-rep intervals and perform an extension from the “holster” position (elbows bent, inside of arms against your body) to arms straight, hold for 10/1000, and return to holster to begin the next 10 reps. Safety considered, mace should not go to the ground until 50-rep set is complete.
Goal is both strengthening our command over the mace, and reinforcing the difference between the correct starting position (holster) and an incorrect one (arms extended). Provided position is sound and proper tools are available- don’t under-lift.
And then:
1 max rep set push-up
1 minute max calorie Airdyne sprint
1 minute rest
1/2 max rep set push-up
Sprint of max calories accumulated above
25 Straight jump @ 15lb. W, 25lb. M (use bumper plate)
Push-up: Stay mindful of position and mechanics throughout. Rest as needed/ desired in the pike or plank position to extend set. Even in a “max rep” set, quality still trumps quantity.
Airdyne: Breathe, focus, and drive. This is a sprint, not a jog- no pacing. Goal is matching output from previous outing; Matching effort should go without saying.
There is no designated rest between push-up and bike- perform quick transitions between movements, and mitigate fatigue by breathing intelligently throughout. Safety considered, there is value to making yourself move in simple conditioning drills.
And finally, “Time under tension”:
25 Mace Good Morning @ self-scaled + 50 1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight)
Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!