3 sets::30 easy pace:20 moderate pace:10 fast pace2 sets:
3 x 50' shuttle run5 inchworms5 elbow-to-insteps/leg:15 Samson stretch lunges/leg10 situps
- RX -For time:200-m run40 sit-ups32/40-cal bike400-m run30 sit-ups24/30-cal bike800-m run20 sit-ups16/20-cal bike
- INTERMEDIATE -Same as Rx'd
- BEGINNER -For time:200-m run20 sit-ups16/20-cal row, bike, or ski300-m run15 sit-ups12/15-cal row, bike, or ski400-m run10 sit-ups8/10-cal row, bike, or ski
- MASTERS 55+ -Same as Rx'd
Post-workoutAccumulate:30-50 good mornings
2 set::30 cobra stretch:30 elbow-to-instep/side
For time:200-m run40 sit-ups40 alternating jumping lunges400-m run30 sit-ups30 alternating jumping lunges800-m run20 sit-ups20 alternating jumping lunges
- Welcome to week three of the second 2025 Strength 1 lifting cycle where we'll continue following the same wave-loading template as our previous cycle. 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.