3 sets:10 alternating Samson stretch lunges10 PVC overhead squats (weight in heels)10 strict sit-ups (minimal arm movement)10 good mornings (neutral spine)10 strict pull-ups (full range of motion)10 strict ring dips (rings close to the body)
Rowing warm-up: 5mins
:30on and :30off Row efficiency and technique
:30 Arms and hips
:30 Leg drive (no arms)
:30 Tempo row (strong leg drive slow return)
:30 utilize recovery (handle cross knees before rebend) 1 sec pause
:60 Put it all together
- RX -For time:2,000-m row
- INTERMEDIATE -Same as Rx'd
- BEGINNER -For time:1,600-m row
- MASTERS 55+ - Same as Rx'd
Post-workout2 sets:1:00 plank hold50 Russian twists
2 sets::30 Samson stretch/side:30 elevated pigeon stretch/side
For time:2,000-m run
- Welcome to week one of the 2025 Strength 1 lifting cycle. The next four weeks will be dedicated to the snatch (power or squat) following a wave-loading template. Week five will be a deload week and then in week six, we will test our 1-rep snatch. - For the percentages, use a recent max or heavy single. - 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 one of the second 2025 Strength 2 lifting cycle where we shift from the deadlift to the back squat. - Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure. - Rest as needed between sets.
5 sets:5 bench presses10 deficit push-ups- Increase loading across as many sets as possible.- Perform push-ups to the deepest deficit that allows you to maintain unbroken reps.- Rest 2:00-3:00 between sets.- Do not push to failure unless you have a spotter. If you do not have a spotter, you can still perform the session, but leave some gas in the tank to avoid failure.- Modifications: Load, dumbbell bench or floor press.
5 sets:5 handstand push-up negatives5 single-arm dumbbell seated strict presses/arm:30 max handstand push-ups- Rest 2:00 between sets.
- Maintain no less than a 2 count on the descent of the negative. Ensure your head does not crash to the floor.- Use a dumbbell strict press load that allows you to complete unbroken reps on each arm.- You may perform strict or kipping handstand push-ups. If you are capable of performing 15 unbroken kipping reps, perform strict reps for this skill work.- Do not rest more than 10 seconds between movements.
5 rounds for time:24/30-calorie bike- Rest 2:00 between rounds.
- Rounds in 2:30 or less. Advanced athletes push for sub-2:00.- Use any available bike.- Push as hard as possible on each round vs. pacing.- If you use an Echo or Assault Bike, incorporate your arms as much as possible. On the C2 Bike, try and push through the heavy feeling in your legs.- Bike modifications: Calories, max calories in 2:00, row or ski (same calories).