OPTIONAL COOL DOWN
6-8mins rolling major muscle groups

5 sets:
10 DB Incline Bench Presses
- Pick heavy load
- Rest 2min btw sets

EMOM12, for reps

1 min: wallball
2 min: burbee box jumps
3 min: kettlebell swings

800m run
⬇️
20 rounds of:
1 pullup
3 push ups
5 squats
⬇️
800m run

TC: 23min

5x E3MOM: 5 Power cleans

Strength

Press
strength 3*5
hypertrophy 4*8

Accessory

3 sets of 8-12 reps
Single arm press (each arm)
Tactical pull ups

Workout

5 rounds

100m erg
1 length arm over arm heavy KB pull (attach KB to rope)

1:1 work to rest (partner up if possible)

Warm up

A) Easy erg 4-6min

B) Deadlift warm-up:
3 rounds with barbell: 5 good morning + 5 back squat + 5 deadlift
→ Then warm up sets with increasing weights

C) Pull-up warm-up:
3 rounds: 8-10 scapular pull-up + 8-10 ring row

Workout

A) Work up to a heavy 4reps deadlift for the day (not max.)
Then 2-3x4 @85-90% H4

Neljän viikon progressio, jossa etsitään viikoittain päivän raskas sarja. Sen jälkeen tehdään päivän raskaimmasta sarjasta lasketuilla prosenteilla vielä 2-3 sarjaa.
Voit ottaa pienemmällä toistomäärällä nousevilla painoilla lähestymissarjoja päivän raskaan sarjan alle ja ota varsinaisia raskaita työsarjoja oikealla toistomäärällä 1-2 (ihan max 3).
Ota riittävä lepo työsarjojen välissä 3-4min.

B) Pause pull-up
4x4 (2s pause)
Go every 2,5-3min

Neljän viikon progressio, jossa toistot vähenevät ja sarjoja tulee yksi lisää viikoittain. Kaikissa toistoissa 2s pysäytys leuka tangon päällä.

C) Accessory
3 rounds:
8-10/side back rack reverse lunges
12-15 DB bench press
Rest 2min
* Aim for bigger weights or more reps than last week.

Location: Wofford Benjo
Uniform: Winter APFU and a water source
Upon arrival NLT 0545, cadets will grab foam rollers or bands to conduct personal stretching before first formation in their assigned platoons.
First formation NLT 0600

Warm up

200 meter jog
10 arm circles forward
10 arm circles backward
7 inch worms
Arm overhead L & R stretch

Workout
5 Rounds for time
15 hand release pushups
200 meter run
15 ground to overhead
10 v ups
200 meter run
15 burpees
1 min rest
 
Accessory Work
45 sec side plank hold rest 15 secs
switch sides
45 sec side plank hold rest 15 secs
60 sec Plank Hold into 10 Knee to Elbow
15 Superman
90 sec Plank Hold into 20 knee to Elbow
20 Superman

Cool Down
Cadet lead PRT

3 RFT: Rows and Recovery Rows
3 rounds, each round for time, of:
Row, 500 m
Recovery Row, 100 m
Row, 400 m
Recovery Row, 100 m
Row, 300 m
Recovery Row, 100 m
Row, 200 m

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Rest 3 mins between each round.

Athlete Instructions
Athlete Notes
For the 500/400/300/200 m working intervals, I want you guys to hold your 5-6 km effort pace. On the 100 m recovery intervals you can go as slow as you like to ensure you can hold the desired pace for the working intervals.