Deadlift (5 sets:
3 deadlifts
– Maintain same load across all sets.
– Rest 2:00 between sets.)


Heavy day.

Lift 80%+ of 1-rep-max deadlift.

Maintain the same load for all 5 sets

Rest around 2:00 between sets.

Compare to November 30, 2022.

Metcon (No Measure)


5 sets:

:30 hand-release push-ups

:30 ring support hold


1) 230605

2) Jump Sit-Up Swing

3) Accessory I

Metcon (Distance)


Conditioning challenge:

20:00 to establish max meters on a machine of your choice.
Stimulus & Goals

A test day (prepare to retest at the end of the month) that should still be an all-out effort.

No sandbagging in order to “improve” the retest.

Goal on the rower: 4,000/5,000-m+

Goal on the C2 bike: 8,000/10,000-m+

Goal on the Echo or Assault bike: 11,200/16,000-m+


Maintain a steady, maintainable pace, but not at the expense of missed opportunities for distance here. It should be an all-out effort to test their current capacity.

Whichever machine you choose for this workout, we will revisit the same test at the end of the month. Choose wisely.

Metcon (Time)


5 rounds for time:

10 box jump-overs (24/30 in)

15 GHD sit-ups

25 Russian KB swings (35/53 lb)
Stimulus & Goals


Perform the Russian KB swings in no more than 2 sets.

Keep each round to 3:00 or less


Box jump-overs | Although these are higher boxes, the fastest way to perform these is lateral to your box. Really think about using your arms as you jump and aim for the middle of the box on every jump.

GHD sit-ups | Each rep focus on squeezing your thighs and driving your heels into the platform on the way up. Knees should be bent as you go down and aggressively extend your knees as you come up.

Russian KB swings | The weight should be light enough that you can perform the 25 reps unbroken or in 2 sets. Really think about driving your heels into the ground and using your hips to push the KB up to eye level. Your arms are simply “straps” attached to the KB

Because these reps are unbroken for the most part, take a few deep breaths prior to moving to your next exercise. This will be your “break” time.

Metcon (No Measure)


For completion:

75 GHD hip extensions

75 DB RDLs (35/50 lb)

– Use 2 DB on the RDLs.
For Accessory – II, complete all hip extensions before advancing to the RDLs. Rest as little as possible.