1 set:30 jumping jacks20 med-ball air squats30 skier jacks20 med-ball strict presses30 jumping pull-ups (fast up, fast down)1 set:10 ring rows20 med-ball thrusters30 med-ball Russian twists10 ring rows20 med-ball thrusters
- INTERMEDIATE - For time:15-12-9Thrusters (65/95 lb)Pull-ups
- BEGINNER - For time:15-12-9Thrusters (35/45 lb)Ring rows
- MASTERS 55+ - For time: 21-15-9Thrusters (45/65 lb)Pull-ups
Post-workoutAccumulate:3:00 plank hold
1 set:1:00 lacrosse ball chest mash/side1:00 lacrosse ball shoulder mash/side
For time:21-15-9Single-DB thrusters (35/50 lb)Up-downs to a target (6/6 in)
- Welcome to week six of the second 2025 Strength 1 lifting cycle. This is a test week. The goal is to build to a heavy 1-rep snatch (power or squat).- Set a 20-minute clock, and aim to complete 6-10 total lifts. Any more than 10 lifts, and you are not getting enough rest between efforts.- Be sure to warm up to at least 50% of your last heavy 1-rep before starting the 20-minute clock.
- Welcome to week six of the second 2025 Strength 1 lifting cycle. This is a test week. The goal is to build to a heavy 1-rep.- Within the 20-minute clock, aim to complete 6-10 total lifts. Any more than 10 lifts and you are not getting enough rest between efforts.- Be sure to warm up to at least 50% of your recent 1-rep-max before starting the 20-minute clock.
- Increase loading across as many sets as possible; however, it is ok to perform the same weight for multiple sets if desired. - Use a dumbbell, medicine ball, vest, or weight belt to add weight to the pull-ups.- If you are not yet able to perform a pull-up, find the smallest assistance band possible that allows to you perform three smooth and controlled reps.
- SKILL I -10 sets::30 max strict handstand push-ups1:00 rest
- Gradually increase set sizes, and avoid working to failure.- Hold back on your effort in the first set. Then, gradually increase the set size as opposed to working to failure on set one.- The goal of this session is to build your gymnastic pressing endurance as well as your awareness of your ability with this movement.- Strict handstand push-up modifications: pike push-ups, dumbbell shoulder presses.
3 sets for time:800-meter run- Rest 2:00 between sets.
- 13:00-19:00 (including rest).- 800 meters in under 5 minutes.- Perform each run at a semi-sustainable pace (around 80-90% effort), rather than an all-out effort to recover enough to hit each set in a similar time.- Push faster if you can. This will be a great place to turn on the afterburners.- Try to perform this workout with friends or a training partner for more push and drive to move faster. If you don't have someone to complete the workout with, wear a watch and have goals for each interval before starting.- Run modifications: 1,600/2,000-m C2 bike, 1,750/2,500-m Echo bike, or 800/1,000-m row.