Locomotor Mountain, variant
1st minute do 15m Sprint
2nd minute do 15m Sprint + 15m Backpedal
3rd minute do 15m Sprint + 15m Backpedal + 15m Bear Crawl
4th minute do 15m Sprint + 15m Backpedal + 15m Bear Crawl + 15m Broad Jump
5th minute do 15m Sprint + 15m Backpedal + 15m Bear Crawl + 15m Broad Jump + 15m Sprint
6th minute do 15m Sprint + 15m Backpedal + 15m Bear Crawl + 15m Broad Jump
7th minute do 15m Sprint + 15m Backpedal + 15m Bear Crawl
8th minute do 15m Sprint + 15m Backpedal
P1 10m Heavy As F*&k Prowler Rope Pull
P3 Rest and wait to push
Rotate for 12 minutes
Three-Player Ball Slam + Burpee Ladder
Climb as high as possible in 12 minutes
(1:1), (2:2), (3:3), etc…
Only one player Ball Slams at a time.
10-Minute Team Ski Erg Relay
Switch players every 30 sec
Cover the monitor.
Three Males Goal = 3000m
Three Females Goal = 2500m
Two Males Goal = 2600m
Two Females Goal = 23000m
Three Mixed Goal = 2700m
Two Mixed Goal = 2400m
If team fails to hit goal run 300m in the remaining 2:00 minutes.
30x German Arm Swings
Shoulder Circles (10/10/10)
2×5 Band Tears
3×10 DB Arnold Press
2×5 Push-ups with a PLUS
Work up to 3RM Chin-up @ 4010 tempo
4-Rep Chin-up Clusters all reps @ 4010 tempo
Rest 15-20 sec between REPS
Rest fully, 3 sets
4×4 Close-Grip Fat Bar Bench Press @ 80%
3x12x DB Powell Raises, on bench
Snatch BB Complex @ 45/35#
Max for Day Clean + Hang Clean + 2x Jerk
2x Clean Pull @ 110% of last complex weight
25 Calorie Row +
25x Pull-ups +
25x Double Unders
3 rounds for time
Settle in, grip the rope with confidence, and pull with all you’ve got.
10-minutes for max distance. So get after it when it’s your turn.
I have several ‘tricks’ to get the most out of people. Rather than let the group see their progress or pace I covered the screen. That way they were forced to go hard for fear of falling short. Devious.