1 set:2:00 bike or run1 set::30 band pull-aparts10 inchworm + push-ups10 ring rows:30 hollow hold10 unweighted good mornings:30 band pull-aparts- Rest :10 between movements.
15mins:
Rope Climbe progression and Deadlift build up
- RX -For time:15-12-9-6-3 reps of:Deadlifts (155/225 lb)5-4-3-2-1 reps of:Rope climbs (15/15 ft)
- INTERMEDIATE -For time:15-12-9-6-3 reps of:Deadlifts (105/155 lb)5-4-3-2-1 reps of:Rope climbs (12/12 ft)
- BEGINNER -For time:15-12-9-6-3 reps of:Deadlifts (65/95 lb)5-4-3-2-1 reps of:Supine pull to stand or 10-8-6-4-2 reps of ring rows if limited number of ropes.
- MASTERS 55+ - For time:15-12-9-6-3 reps of:Deadlifts (125/185 lb)5-4-3-2-1 reps of:Rope climbs (12/12 ft)
1 set:1:00 pigeon pose/leg
For time:30-24-18-12-6 reps of:Double-DB deadlifts (35/50 lb)15-12-9-6-3 reps of:Double-DB hang power cleans (35/50 lb)V-ups
- Welcome to week five of the 2025 Strength 1 lifting cycle. This is a deload week and then next week, we will test our 1-rep clean and jerk.- Use a recent max or heavy single for your percentages.- If the percentage calls for more than a single rep, they are meant to be completed as unbroken, touch-and-go reps.- Rest as needed between percentages and waves.
- Welcome to week five of the 2025 Strength 2 lifting cycle. This is a deload week and then next week, we will test our 1-rep deadlift.- Focus less on loading and more on moving the weight smoothly while maintaining sound technique.- Rest as needed between sets.
4 sets for load:100-meter dumbbell farmers carry1:00 sandbag bear hug hold- Use two dumbbells for the farmers carry.- Relatively heavy grunt work.- Spend no more than 15 minutes completing this session.- Rest 10-20 seconds between movements and then as needed between sets.- Build in load to a heavy set across all movements that leaves you feeling fatigued but able to maintain movement quality.- Farmers carry modifications: Load, dumbbell box step-ups- Sandbag hold modifications: Load, dumbbell, or kettlebell front-rack hold
EMOM 10:2-4 bar muscle-ups- Maintain a consistent number of bar muscle-ups throughout the entire EMOM. - If you do not yet have bar muscle-ups, practice the most challenging pulling movement that you do have: chest-to-bar pull-ups, chin-over-bar pull-ups, or ring rows.
3 rounds for time:300-meter run- Rest :30200-meter run- Rest 1:00100-meter run- Rest 1:30- 15:00-20:00, including rest.- Hit each distance as hard as possible.- Go all out on all intervals; this workout will be very challenging if you hit each interval as hard as possible.- Give yourself time ranges for each distance. For example, plan to finish the 300-meter distance within a 50-70-second window.- Perform this workout with a buddy or a group for more of a push to keep driving forward.- Run substitutions: 600, 400, 200-m C2 bike; 750, 500, 250-m Assault or Echo bike; 300, 200, 100-m row or ski