2 sets:20 jumping jacks10 banded pull-aparts10 push-ups to downward dog5 elbow-to-insteps/leg10 air squats10 reverse lunges10 scap pull-ups
- RX -7 rounds for time:2 rope climbs (15/15 ft)20 walking lunges20 hollow rocks
- INTERMEDIATE -7 rounds for time:2 rope climbs (12/12 ft)16 walking lunges16 hollow rocks
- BEGINNER -6 rounds for time:2 pull-to-stands10 reverse lunges10 leg-tucked hollow rocks
- MASTERS 55+ -7 rounds for time:2 rope climbs (12/12 ft)20 walking lunges20 hollow rocks
Post-workoutAccumulate:25-75 KB side bends/side- Use a light load.
Accumulate: 1:00 banded shoulder stretch/side
7 rounds for time:20 alternating double-DB renegade rows (35/50 lb)20 walking lunges20 hollow rocks
- Welcome to week six of the 2025 Strength 1 lifting cycle. This is a test week. The goal is to build to a heavy 1-rep clean and jerk.- Aim to complete 6-10 total lifts in the 20-minute window. Any more than 10 reps, and you won't get enough rest between lifts.- 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 2025 Strength 2 lifting cycle. This is a test week. The goal is to build to a heavy 1-rep.- Aim to complete 6-10 total lifts in the 20-minute window. Any more than 10 reps and you won't have enough rest between lifts.- Be sure to warm up to at least 50% of your recent 1-rep-max before starting the 20-minute clock.
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 modification: Load, dumbbell box step-ups- Sandbag hold modifications: Load, dumbbell, or kettlebell front-rack hold
3 sets::30 single-arm ring plank hold (right arm):30 single-arm ring plank hold (left arm):30 L-sit hold
- Keep the 30-second intervals to 3 sets or less.- Scale the plank hold by walking your feet forward and keeping your body more upright.- Scale the L-sit hold by bringing the knees closer to your chest.
10 sets for calories::30 bike at 60 RPMs:20 bike at 70 RPMs:10 bike at 80+ RPMs1:00 bike at sub-60 RPMs
- Use a C2 bike, assault bike, or Echo Bike.- Try for 150 or more calories across the entire effort.