General Warm-Up
2 Sets (Priming the Pull, Press, and Midline):
1:00 Cardio Choice
8 Push-Ups, 21x1 Tempo
25ft (7.5m) Spiderman Crawling Lunge
:20 Hollow Hold + :20 Arch Hold
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Specific Prep
2 Sets:
3 Rope Hangs to a Standing J-Hook (Set the Feet Before You Stand Up)
5 Bench Press @ Empty Barbell (Shoulder Blades Pinned, Bar to the Mid Chest)
25/25ft (7.5/7.5m) Bear Crawl Plate Push + Pull @ Workout Plate (Eyes Just Ahead of the Hands)
:20 GHD Sorenson Hold (Flat Back, Squeeze the Glutes)
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Build the bench to working load, then take 1 Rope Climb at workout height before the clock starts.
- Practice the Hang + J-Hook and Reach
- Hang + J-Hook and Reach then move feet and stand
- Full Rope Climb 15ft or Rope Climb to 12-14ft
- Practice Descents and Maneuvering Feet and Shin to Correct Positions
- Advanced Athletes practice Fire-Pole Descent
For Quality
Every 7:00 x 4 Sets
2 Rope Climbs
10 Bench Press
25ft (7.5m) Bear Crawl Plate Push
25ft (7.5m) Bear Crawl Plate Pull
:30 GHD Sorenson Hold
Score = Average Time
Rope Climb: 15ft (4.5m)
Barbell: 135/95lb (61/43kg)
Plate Push: 45/25lb (20/12kg)
Goal: 5:00-6:00 on / 1:00-2:00 off
Stimulus: Muscular Endurance / Strength and Stability
RPE: 5/10
Primary Objective: Finish each working set in a controlled smooth fashion, without needing to push the intensity.
Secondary Objective: Complete the rope climbs and bench press inside a minute so more time is available for the plate push and pull.
Level 2:
Every 7:00 x 4 Sets
2 Rope Climbs
10 Bench Press
25ft (7.5m) Bear Crawl Plate Push
25ft (7.5m) Bear Crawl Plate Pull
:30 GHD Sorenson Hold
Rope Climb: 12-14ft (3.5-4.5m)
Barbell: 115/75lb (52/34kg)
Plate Push: 45/25lb (20/12kg)
Level 1:
Every 7:00 x 4 Sets
2 Rope Pull to Stands
10 Bench Press
25ft (7.5m) Bear Crawl Plate Push
25ft (7.5m) Bear Crawl Plate Pull
:20 Sorenson Hold or Superman Hold
Barbell: 75/55lb (34/25kg)
Plate Push: 25/15lb (12/7kg)
Masters 55+:
Every 7:00 x 4 Sets
2 Rope Climbs or 4 Rope Pull to Stands
10 Bench Press
25ft (7.5m) Bear Crawl Plate Push
25ft (7.5m) Bear Crawl Plate Pull
:30 GHD Sorenson Hold
Rope Climb: 12-14ft (3.5-4.5m)
Barbell: 95/65lb (43/30kg)
Plate Push: 25/15lb (12/7kg)
Competitor:
Every 7:00 x 4 Sets
1 Legless Rope Climb + 1 Rope Climb
10 Bench Press
25ft (7.5m) Bear Crawl Plate Push
25ft (7.5m) Bear Crawl Plate Pull
:30 GHD Sorenson Hold
Rope Climb: 15ft (4.5m)
Barbell: 165/115lb (75/52kg)
Plate Push: 45/25lb (20/12kg)
Hotel Gym / Travel:
Every 7:00 x 4 Sets
8 Strict Pull-Ups
12 Dual Dumbbell Bench Press
25ft (7.5m) Bear Crawl Plate Push
25ft (7.5m) Backwards Bear Crawl Plate Pull
:30 Superman Hold
Dumbbells: 50/35lb (22.5/15kg)
Big Class Notes:
If ropes or benches are short, stagger athletes by 2:00 within each 7:00 window so groups start on different stations, and rotate waiting athletes through rope pull to stands or ring rows. One GHD per 4 athletes is workable since the hold is the last station and lands at different times. This was written in a way that allows for waterfall start, athletes on different stations and starting points, or necessary subs for movements
For Quality:
3 Sets:
:30 Foam Roller T-Spine Thoracic Extensions
:30 Childs Pose with Lat Reach
:30 Doorway or Rig Pec Stretch, each side
Intent: Restore Tissue Health and Mobility for the Shoulders after an Upper Body Specific Day
For Quality:
4 Sets:
:45 Wall Facing Handstand Hold
10/10 Half Kneeling Banded Paloff Press with Rotation
15 Barbell Hip Thrust, moderate