Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy bike erg
10 Band Pull Aparts
5 Bench (empty bar – build across sets)
5 Up downs
5 Single Alternating Dumbbell Hang Cleans (each side)
5 Single Dumbbell Shoulder to Overhead (each side)
– into-
Setting up and building up to workout weights for Bench and Deadlifts.
**2. Strength Prep**
– Use warm-up as building sets to weights (give more time if needed). Have athletes partner up to assist with spotting on Bench and remember they complete 3 Bench Press then, 3 deadlifts in the 2 minutes (1 set), and continue the pattern every 2 minutes for 5 sets total (10 minutes).
– Athletes should look to take 30-40secs of transition from bench to deadlift. Don’t race off the bench and rush right into the deadlift.
**3. Workout Prep**
1 set
4 Bar Facing Burpees
*Have Athletes focus on being controlled and smooth with transitions up and over the bar.
Bench Press 5×2
Bench Press
– 5 sets x 2 reps @ 85% 1RM Bench Press
* Complete a set every 90 seconds, for 5 sets each (7:30 last set) *
Click “Workout prep notes available” directly below for the full description
Deadlift 5×2
Deadlift
– 5 sets x 2 reps @ 85% 1RM Deadlift
* Complete a set every 90 seconds, for 5 sets each (7:30 last set) *
Click “Workout prep notes available” directly below for the full description
The Unravelling
Every minute on the Minute (10 minutes)
10 Bar Facing Burpees
Accessory
1 min Corpse Pose
30-sec twisted cross (each side)
1 min bicep wall stretch (each side)
The Reek of Desperation (optional for athletes resting for Open workout)
Row
600m at 6min test (or fast) pace, Rest 90sec,
200m at 1min test (or sprint) pace, Rest 3min,
500m at 6min test (or fast) pace, Rest 75sec,
175m sprint at 1min test pace, Rest 3min,
400m at 6min test (or fast) pace, Rest 60sec,
150m sprint at 1min test pace, Rest 3min,
300m at 6min test (or fast) pace, NO REST,
125m sprint at max effort
Total: 2450m
Bench Press 5×2
Bench Press
– 5 sets x 5
* Complete a set every 90 seconds, for 5 sets each (7:30 last set) *
Deadlift 5×2
Deadlift
– 5 sets x 5 reps
* Complete a set every 90 seconds, for 5 sets each (7:30 last set) *
The Unravelling
Every minute on the Minute (10 minutes)
7 Bar Facing Burpees
