Warm-Up | Performance & Fitness
One set of:
Run x 400m at an easy to moderate pace

Two sets of:
Dumbbell Suitcase Carry x 50ft per arm
Dumbbell Side Bend x 15 per side
Bodyweight Walking Lunge x 20 steps

Followed by…

Two sets of:
Single-Arm Dumbbell Floor Press x 10 reps per arm
Single-Arm Devil’s Press x 5 reps per arm

Then…

Every 2 minutes, for 40 minutes (4 sets) for max reps of:
Station 1 – 60 seconds of Dumbbell Floor Press (choose a weight that you can move throughout the 60 seconds)
Station 2 – 60 seconds of Banded Overhead Triceps Extensions
Station 3 – 60 seconds of Double-Unders
Station 4 – 60 seconds of Strict Pull-Ups (pronated, supinated or mixed)
Station 5 – 60 seconds of Assault Bike (calories)

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Aaron Danielson
Aaron Danielson
March 11, 2024 2:50 pm

dbs 25# 41/42/40/42
red band: 35/40/41/41
double unders 30/31/39/15
strict pullups 13/14/14/13
echo bike 17/18/18/20

Kam Paine
Kam Paine
March 10, 2024 11:02 am

SA Db floor press(61.7# kb): 34/28/26/30
SA Blue band oh tricep: 40/28/27/30
Double unders: 103/79/63/72
Echo bike: 18/19/18/19

Bryan Raygoza
Bryan Raygoza
March 5, 2024 8:37 pm

20/22/68/15/20
22/25/71/15/19
20/25/83/15/17
18/25/83/15/15

Anika Tipton
Anika Tipton
March 5, 2024 1:43 pm

24.1
Barely made the time cap! – 14:40

Luke Tipton
Luke Tipton
March 5, 2024 1:28 pm

A. 30′ on Stair Stepper w/ 30# Ruck
B. EMOM for 3 rounds
80-ft Sled Push w/ 2-3 plates
15 GHD
80-ft Sled Pull w/ 3 plates
30 Push ups
C. 24.1 Round of 9
1:45

Alexander
Alexander
March 5, 2024 8:25 am

26/37/95/17/25
25/39/103/13/23
24/36/70/14/24
21/40/73/12/23
DB 50lb
Row instead of assault

Pablo
Pablo
March 5, 2024 8:09 am

Station 1. Db Floor press (25/21/23/17)

Station 2. Banded oh tricep Ext. (63/50/56/50)

Station 3. Du sub by heavy sled push (due to no impact) 20m lines (3/ 2’5/ 2’5/ 2)

Station 4. Banded strict pull ups (19/17/14/17)

Station 5. Ass bike sub by stationary bike 1′ at 8/10 RPE

Last edited 2 months ago by Pablo Doval
Kendall Berman
Kendall Berman
March 5, 2024 6:20 am

1 – 20# DBs x 2, 15# DBs, 20# DBs
4 – 8, 10, 8, 8 strict mix chin ups / pull ups
5 – 12 cal, 12.5, 12, 13.8

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