0:00-20:00Warm-up25:00-50:00Workout 1: Strength I60:00-75:00Workout 2: 25031985:00-90:00Workout 3: Accessory - I100:00-115:00Workout 3: Accessory - II120:00-130:00Stretching
Focus- Macro: Gas Pedal- Expect to see more efforts that challenge your ability to keep the gas pedal down. These will be high-power, short-duration efforts.- We will also test a 1:00 max-calorie bike, Fran, and Nancy.
1 set:3:00 run, row, bike, or ski2 sets::20 jumping jacks10 alternating Cossack squats:20 mountain climbers10 counterbalance squats1 set:10 snatch deadlifts10 snatch deadlifts to mid-thigh10 snatch deadlift and shrugs10 muscle snatches10 overhead squats10 hang squat snatches10 squat snatches3 sets: 3 snatches- Build to workout load.
- Use the first three sets to move through full range of motion and elevate your heart rate.- Focus on technique with an empty barbell in the fourth set.- After finishing the empty barbell work, take a few minutes to build up to your starting workout weight.
- Welcome to week five of the second 2025 Strength 1 lifting cycle. This is a deload week and then next week, we will test our 1-rep snatch.- 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.
EMOM 12:Min. 1 | 2 rope climbs (15/15 ft)Min. 2 | :30 bike, row, or ski
Stimulus & Goals- Rope climb and EMOM to blend skill work and preparation for the bike test.- Perform a rope climb variation that builds skill but doesn't create undue fatigue before the workout.- Increase pace on the bike, row, or ski to finish at a fast pace on the final set.Strategy- Push the pace on the bike. This is a great workout to test your rope climbs when you are fatigued.- Choose a machine that offers the biggest challenge vs. choosing your favorite.ModificationsRope climbs | Reps, height, pull-to-stands, 3 strict pull-ups per climb
For calories:1:00 Max effort bike
- This is a Max effort bike for 1 minute. This is a CAP benchmark for this month.- Be sure to give yourself enough rest before completing this session.- We will retest this effort in October.
For time:400-meter sled drag (25/45 lb)400-meter sled push
- Plan for around 15 minutes for this workout.- Attach a rope or a ring strap to the sled. As you face the sled, grab the rope or ring strap and walk backward to accumulate 400 meters. - For both movements, the weight should allow for a smooth, steady pace across the entire 400 meters. You may have to stop 2-3 times, but go unbroken if you can!
Accumulate:2:00 saddle stretch1:00 double-forearm stretch1:00 seated straddle stretch