On a 3:00 clock:200-meter run10 jumping jacks5 push-ups from the knees10 jumping jacks10 air squats10 jumping jacks5 push-ups10 jumping jacks10 air squats
- INTERMEDIATE -For time:1-mile run50 pull-ups100 push-ups150 air squats1-mile run- Partition the pull-ups, push-ups, and squats as needed.- Head out for the second run no later than 25:00.
- BEGINNER -For time:800-m run Then:10 rounds:5 ring rows10 hand-elevated push-ups15 air squatsThen:800-m run- Head out for the second run no later than 20:00.
- MASTERS 55+ -For time:1-mile run50 pull-ups100 push-ups150 air squats1-mile run- Partition the pull-ups, push-ups, and squats as needed.- Head out for the second run no later than 25:00.
1 set:1:00 scorpion stretch/side1:00 banded overhead external rotation stretch/side1:00 couch stretch/side
For time:1-mile run (1,600 m)100 sit-ups200 push-ups300 air squats1-mile run (1,600 m)- Partition the sit-ups, push-ups, and squats as needed. Start and finish with the run. If able, wear a 20-lb (9 kg) vest or body armor.
- Welcome to week two of the next 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.- Use a recent max or heavy single for the percentages.- If the set calls for more than a single rep, complete that set in unbroken, touch-and-go reps.- Rest as needed between percentages and waves.
- Welcome to week two of the next 2025 Strength 2 lifting cycle, where we shift from the shoulder press to the front squat.- Use the same load for sets 4 and 5, but go for more than 4 reps in that final set without pushing to failure. - Rest as needed between sets.
2 sets for load:10 close-grip bench presses2 sets for load:10 normal-grip bench presses2 sets for load:10 wide-grip bench presses
- Rest as needed between sets.- Increase or decrease load as needed, depending on the grip. Expect to be able to go heavier with the normal grip versus the close- and wide-grip variations.- Avoid going to failure unless you have a spotter.
4 sets for quality:25 seated leg raises1-3 strict ring muscle-ups1-3 wall walks
- Prioritize quality movement throughout this session. Try to get both heels off the ground at least three inches on the seated leg raises. If this is too challenging, try to lean back as you bring your heels off the ground.- Choose a number of strict ring muscle-up reps that you can complete in around 1 minute. If you don't have strict ring muscle-ups, practice low-ring transitions.- Control every wall walk descent, avoiding crashing to the floor. If getting your chest to the wall is too challenging, practice getting as close to the wall as possible.
10 sets for time:500/600-meter C2 bike:30 rest
- Keep all sets under 1:30.- Start at a conservative pace, and increase your speed after the first couple of sets.- Challenge yourself to not deviate from your pace by more than 5 seconds in either direction.- Bike modifications: 700/1,000-m Assault bike, 700/1,000-m Echo bike, 250/300-m row, 250/300-m ski