1×2 @ 50%
1×2 @ 60%
2×2 @ 70%
2×2 @ 75%
3×2 @ 80%
Work up to single between 95-100%+
*6 attempts max
E3M x5 – 60-70%
Set 1: 3 reps
Set 2: 6 reps
Set 3: 9 reps
Set 4: 6 reps
Set 5: 3 reps
*Slight increase from 2 weeks ago
*after each set: 30sec DU practice
60 Seconds on / 60 seconds off x 7 sets
Row for metres
Interval pace : 2km TT average split ie: 7 minute 2km = 1.45 pace ( same as last week )
*Record each round total meters, every set should be EXACTLY the same,
* End result… you should feel like you have 3 more intervals in the tank
4min rest
AMRAP 6
25 DU
2-4-6-etc DB Box step ups
Rx 22.5/15 & 20" box
OPTIONS
DB : Reduce Load
Dubz : 15, 50 singles
45sec Bike/Ski
*In rest complete: 30sec Press Grip OH BB hold @ 20/15kg
*Bike pace to stay the same for duration of round/s ie 65RPM all set very set
*If you get off the bike / ski, and are unable to move straight to the hold.. you have gone to hard on the bike – use this is a guide for pace also
OPTIONS:
BB: Lighter one or FR if shoulder issues
FR Lats, quads, Adductors
Couch stretch: 1min up/1min down p/side
Pigeon pose 2 mins p/side
Knee Pulls / Frankies / floor sweeps / Lateral Band walks
Lateral Lunge / Rotation Lunge / Spiderman Lunge / FWD-BKWD Band walks
Baby Crawl / Bear crawl / Broad jump / Banded hip thrust
*break up flow with glute prep, all movements from rack 2 rack
5 x Deadlift working up to 60-70% ( NOT 5RM )
10-20mins – E2M x 5
5 x Push press
working up to 60-70% ( NOT 5RM )
20-30min @ Conversational pace
AMRAP – M4M
10 seated banded rows
10 DB bicep curls
*less reps but slightly heavier than 2 weeks ago
Tabata
Alt Hollow hold & Superman
#4minuteabs
1) Buddy Up, Share the Load
2) Mini Murph
800 run / 50 pull ups / 100 push ups / 150 squats 800 run
*45 cap, if your still going, need to be on run by 45 minute mark, will still record full time
Chill vibes all day!
2 Rounds (each)
2min on/2min off – Bike
1min transition
2 Rounds (each)
2min on/2min off – Ski
1min transition
2 Rounds (each)
2min on/2min off – Row
*Complete 10-15 Sit ups in rest
1×3 @ 45%
2×3 @ 55%
3×3 @ 65%
3×3 @ 75%
1×2 @ 45%
2×2 @ 55%
3×2 @ 65%
3×2 @ 75%
Work up to single between 85-95%
*6 attempts max
*After each set, 20-30m heavyish SA OH KB Carry ( Thruster prep )
90 Seconds on / 90 seconds off x 6 sets for meters
*Interval pace : Use your 2km PB TT pace average split ie:
7 minute 2km = 1.45/500 pace
*Not a sprint, repeatable aerobic work
*In comments, record pace held
5-10-15-20 Thrusters
6 SA Alt Devils press BETWEEN each set
Rx 42.5/30 & 22.5/15
*Unbroken anyone?
*Dropped 5kg plates / DB = 10 x Burpee on the spot
OPTIONS
BB: Reduce Load / KB / KB PP
DB : Reduce Load / Burpee
8 Pendlay Rows
10 Kip swings
*Work up in weight as long as you can hold strict form!
30/20cal bike
10 Pull ups
Max hang Power cleans in remaining time
*REST 3 Minutes
Rx 50/35kg
Rx+ 60/40kg
*Must hold Rx standards AND C2B pull ups
*Score is HPC reps
*You should get at least 30sec on the barbell, scale accordingly if not.
BB FOCUS: Smoother more controlled reps rather than rushing and half repping
OPTIONS:
Bike: reduce cals or ride for 1:45min
PU: Reduce reps to 7-8 or 10 ring rows – no bands today
HPC: reduce load to hang on for bigger sets
Today, disregard total reps. The focus of this workout is to have near-identical numbers for every movement across the 3 rounds.
#consistancy
1) 1min wall ball 20/10#
1min rest
2) 1min Plank
1min rest
3) 1min Ski cals
1min rest
4) 1min Burpee to 20kg plate
1min rest
5) 1min Rope climb 15ft
1min rest
Score total reps, in comments, round by round breakdown
THE CHAMBER JOURNAL
1×3 @ 50%
1×3 @ 60%
2×3 @ 70%
2×3 @ 75%
3×3 @ 80%