5.9.10 Power Endurance, IWT

3×5 Wall Squats 
3×6 KB Back Squat/Good Morning Combo
3x20s Frog Hop
2x15m Lunge + 15m Bear Crawl
Phase I
15x “Jump” Ball Slam +
2:00 minutes of Row/Ski/Ride +
2:00 minutes rest 
3 sets
Rest 5 minutes
Phase II
12x Sumo Deadlift +
2:00 minutes of Row/Ski/Ride +
2:00 minutes rest
3 sets
Rest 5 minutes
Phase III
15m KB Bear Crawl +
15m Lunge (do not put KBs down before Farmer’s Carry) +
15m Farmer’s Carry +
90s rest
3 sets
Cool Down
Rachel S.
Kevin G.
Greg Y.
Cody G.
Victor R.
Newell F.
Beau C.
Xeve S.
Jennifer B.
Chad G.
Keith S.
Tammi J.
Jamie Berk
Graham P.
Jason V.
Dave H.
Joey G.
Sara Y.
Natalie M.
Renate L.
Brandi S.
Amber C.
Erin R.
Seth L.
Lisa E.
Jordan C.
Tracy T.
Kathie T.
Kelly W.
Kara S.
Alana G.
Talia K.
Lelia G.
Jill P.
Cindy B.
Valerie B.
Michelle K.
Andrew M.
Rob J.
Christian B.
James B.
Erin E.
Margaret F.
Susan S.
Chrissy VD.
Joshua C.
Lavinia D.
Chloe W.
Jamie Bald.
Patrick N.
Katie M.
Cate M.
Renee S.
Scott S.
Will B.
Faun C.
Crystal S.
James R.
Andrew R.
Marissa F.
Ashley C.
Haani J.
Matt G.
Lizzy M.
Rob O.
Tom R.
Darren B.
John V.
Darin J.
Chrishna J.
Robert AY.
Anya B.
Nic B.
Joe B.
Coach’s Comments

I rarely prescribe Deadlifts in circuits or intervals. It’s simply not worth the risk. That said, if I do prescribe them it’s usually Sumo Deadlifts. They are safer, easier to perform, and accommodate range of motion issues due to the wider base of support. 













For the women the standard was >450m in 2:00 minutes. For the males, it was closer to 600m. These standards, coupled with the movements on the front end of each round, are what make IWTs one of the most brutal workouts we do at Go Primal.













Lock in, advance the bell. Keep your body as horizontal as possible. Anything under 30# and we recommend DBs instead of KBs.












I instructed everyone to go from one movement immediately to the next during the “cool down.” As soon as the lunges were complete start the Farmer’s Carry. If the load is right the extra 15m of work is dreadful.