Thursday - Outdoor Workout 15/08/2024

FitneSS

Running dynamic warm up

On the 4-minute mark for 6 sets:

• 400m Run @ the same pace as July 29th intervals.

Immediately following the 6th set:

• 2.4 km Ruck @ 15 kg / 13 kg (35/30 lbs) - Smooth effort, "march pace."

• 2.4 km Ruck @ 15 kg / 13 kg (35/30 lbs) - HARD effort, "run/trot pace."

• 2.4 km Ruck @ 15 kg / 13kg (35/30 lbs) - Smooth effort, "march pace."

Competition

EMOM Warm-Up

1. Leg Swings (Frontal/Sagittal) - 45s work, 15s rest

2. World’s Greatest Stretch - 45s work, 15s rest

3. Inchworm to Push-Up - 45s work, 15s rest

4. Scapular Push-Ups - 45s work, 15s rest

5. Hip Flexor Stretch/Reach - 45s work, 15s rest

6. Squat to Hamstring Stretch - 45s work, 15s rest

7. Handstand Shoulder Taps - 45s work, 15s rest

8. Lunge with Overhead Reach - 45s work, 15s rest

B. 4 Sets:

• B1. 3 DB Vertical Jumps
  *Focus on speed and force into the floor. Use with 7-11 kg per hand
  Rest: 20 seconds

• B2. 3 Rebounding BoxJumps
  *maintain rebound
  Rest: 20 seconds

• B3. 3 Barbell Thrusters @ 55-60% (from rack)
  Rest as needed

C. 3 Sets:

• C1. 16 Back Rack Reverse Lunges
  8 reps per side, alternating
  Rest: 30 seconds

• C2. 6-8 Kipping Deficit Handstand Push-ups
  Aim for a tough deficit and unbroken reps
  Rest: 2 minutes

D. SleddPush:

• 10 sets of 10 seconds @ heavy/grinding effort
  Rest: 30 seconds between sets

E. EMOM (18-30 minutes):

• Min 1: 10-15 Deadlifts @ 102/70 kg

• Min 2: 10-15 Toes to Bar

• Min 3: 10-15 Hang Power Cleans @ 52/36 kg

• Min 4: 10-15 Chest-to-Bar Pull-ups

• Min 5: 15m Dumbbell Front Rack Walking Lunges @ 23/16 kg

• Min 6: 30 seconds Ski @ Easy Effort