(Photo: Our circle is vicious.)
10 Sled drag (20yd. @ (minimum) BW)
“Drag” = forward, “Pull” = backward. If bodyweight is not a challenge for 10 x 20 yd. trips, adjust accordingly and continue progressively.
Then, attentively and aggressively, 10 rounds of:
4 Kettlebell halo + 2/1000 extension
2 Pull-up
2 Chin-up
4 Inchworm
:20 sec. rest
Kettlebell weight and pull-up/ chin-up variation are scaled to full ability in each round; Put in what you expect to get out. Keep rest to designated placement/ duration, and remember that speed is never a substitute for form (or range of motion).
And then:
Sprint of 1/4 bodyweight in calories on Airdyne
Same number in rocking chair @ (minimum) 15lb. W, 25lb. M
Same number in Abmat sit-up @ 1/4 BW
1/4 bodyweight: Exactly 25% of what your body currently weighs. Check, don’t guess. You will always guess low.
Indulge any transitional impulses/ needs you have (arms only, arms + legs, legs only, underhand grip… ) except the one telling you to stop.
If you stop: Exit the bike, next person starts, you re-start from the beginning, no matter where you were in the process. Mind your mind, complete your task; Finishing spent is far better than starting twice.
And finally “Time under tension”:
Max-duration plank hold (organized top of push-up) + 25 calorie Airdyne @ cool-down pace
Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes in plank hold, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
Note: Today, add a minimum of 1/2 bodyweight in bumper plates/ sandbags across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec.
Airdyne: Cool-down pace should look like 30-40% of max RPM.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!