Mobility: Shoulder (playlist video here)
Skill Practice Warm Up: None.
Strength: 5×3 Push Press – 3 of 14 (5 sets of 3 reps, same weight across, approximately 60% of max). Instructional Video Here.
Metabolic Conditioning: “Slowsand”
400m sandbag run (Performance: 80lbs / Athletic: 60lbs* / Health: 45lbs)
then 4 rounds:
· 10 ring push ups
· 10 goblet squats (Performance: 53lbs / Athletic: 35lbs* / Health: 26lbs)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 4 – 8 minutes
Log your results online by clicking here.
Compare to: November 6, 2015
Coaching Tips: If you don’t have sandbags (or enough sandbags), just have people shoulder a bumper plate (45/25/15), and then run an extra 50 meters. If you have some sandbags, run the workout in waves so that people can take turns with the sandbags. The ring push-ups will be the limiting factor for most people. The scaling here should be such that if people have to drop to singles, they should change the angle of the straps so they can bang out at least 2-3 in a row to keep up intensity.
Optional ‘Cash Out’: Kettlebell single arm farmer carry (suitcase carry) 50m in each hand, 20 Russian kb swings, max rounds in 5 min