CONDITIONING WORKOUT
4 rounds for time of:
400 meters run
12 pull-ups
10 deadlifts
8 hang power cleans
ladies: 75 lb (35 kg) barbell
gents: 95 lb (45 kg) barbell
Instructions:
Score: total time.
Intensity: very high.
Aim: 18-24 minutes.
Use the same relatively light load for the deadlifts and hang power cleans. You should be able to complete each unbroken in all rounds. Push to complete the strict pull-ups in big chunks if not unbroken. Pace the runs so you finish them under 2:00. As soon as you finish the deadlifts get moving to the next run.
Options:
Alternative to running is 24/32 calories air bike or 12/15 calories row.
If needed, substitute pull-ups with band assisted or jumping pull-ups.
You may also use a pair of moderately heavy dumbbells instead of the barbell for the deadlifts and hang power cleans.
Warm-up:
15 banded pull aparts
10 deadlifts with empty barbell
10 hang power cleans with empty barbell
10 pull-ups
200 meters run
Power clean:
6 power cleans with empty barbell
3 power cleans with light load
3 sets of 3 reps power clean working up to a daily heavy load.
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BODYWEIGHT WORKOUT
4 supersets of:
8 chin-ups
30 seconds planche lean hold
4 rounds for time of:
400 meters run
12 pull-ups
20 tuck-ups
Instructions:
Score: total time.
Intensity: very high.
Aim: 18-24 minutes.
This is a two-part, upper body pull and hinge calisthenics workout. First complete the strength supersets then – after a couple of minutes rest – the conditioning part. Rest 1-2 minutes between the supersets.
During the second part of the workout push hard. Pace the runs so you finish them under 2:00. Complete the pull-ups in no more than 3 sets if not unbroken. Grind through the tuck-ups and as soon it’s done get moving to the next run.
Options:
Use band if needed for the chin-ups. You can also substitute chin-ups with Australian chin-ups.
Instead of planche lean you may perform regular plank hold.
If needed, substitute regular strict pull-ups with band assisted or jumping pull-ups. You can also do Australian pull-ups or banded rows.
Lower reps of tuck-ups if needed.
Warm-up:
200 meters easy jog
12 banded pull aparts
12 hollow rocks
12 scapular pull-ups