5K Walk

Strength

A) Deadlift

• 1x5 @60% *rest 2.5min
• 1x5 @70% *rest 2.5min
• Max Reps @80%

B) DB Bench Press
E3MOM X6

Set 1-2: 10 reps
Set 3-4: 8 reps (Increase load)
Set 5-6: 6 reps (Increase load)

Competition Workout

2-2-3 intervals / 1min rest between intervals

• 9 cal Echo bike
• 10 KB Hang Clean 2x20kg
• Amrap: Burpee Box Jump Over

Workout stops when you have 40 reps in BBJO or time cap in third interval

Accessories

A) 3-4x For Quality:

• 10/10 DB Hammer Curl
• 10-15 Lu Raise

B) 3-4x For Quality:

• 20-30 Banded Tricep Ext.
• 10/10 Gorilla Row

Rx’d
For time:

1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run

Partition the pull-ups, push-ups, and squats as needed.
If you’ve got a 14/20-lb vest or body armor, wear it.
Intermediate
For time:

1-mile run
50 pull-ups
100 push-ups
150 air squats
1-mile run

Partition reps as desired.
Start the second run no later than 25:00.
Beginner
For time:

800-meter run

Then, 10 rounds of:
5 ring rows
10 push-ups (from knees or with hands elevated on a box)
15 air squats

Then, 800-meter run

Start the second run no later than 20:00.

5 rounds:

400 m run
3 clean & jerks

Q7AV

30' EMOM
1: 10 box jump
2: 10 KB USA swing @24/16kg
3: 10 pull up/ trx row
4: 5 devil press @2x20/12.5kg
5: 8-10 dbl DB thruster

EMOM x 35 (7 rounds)

Min 1: 11 Cal Echo bike
Min 2: 9 Thrusters + 35 DU
Min 3: 11 Cal Echo bike
Min 4: 8 Sumo deadlift high pulls + 7 Lateral burpees over the bar
Min 5: Rest

*thruster + dl high pull @30kg

Snatch

A) E90SEC X5

• 1 Snatch pull + 3 Hang Power Snatch

@65-75% (build up)

B) E90SEC X5

• 3 Power Snatch (drop and go)

@75-85% (build up)

C) EMOM X5

• 1 Power Snatch @85+

Snatch Pull

• 3x1 (2s pause below knee) @100-110%

*rest 2min between

Back Squat

A) Build to days heavy 1RM

B) 2x3 @80-85% from 1RM

Accessories

A) 3-4x For Quality:

• 8/8 Double DB Bulgarian Split Squat rest 75s
• 8-10 Bent Over Barbell Rows rest as needed

B) 3-4x For Quality:

• 30m Bakcwards Sled Drag rest 75s
• 10-15 Banded Face Pull (1s pause) rest as needed

EMOM20
1: 10-15 sideplank clamshell
2: 10-15 sideplank clamshell
3: 8-10 split stance DL
4: 8-10 split stance DL
5: 30-40s plank + hip rotations

Amrap 1
Burpee

Deadlift – 4 x 3 @ 75-85%, go every 3:00

– Do your first set @ 75%1RM deadlift and then build up within the percentage range if you can