Run Option
2x800m under 3:15/ rest 3-4 min2x400m under 1:45/ Rest 2-3 min
2x200m under :85 sec/ Rest 1:30
Long Run Option
2x2mi Repeats; Rest 4 min between
Row Option
5x500m Repeats; Rest 2 min between ea set
Goal Pace= 2min/250m
Ruck Option
2mi Test- Record time Then complete core circuit option
Body Weight Option Body Weight Ladder
Complete as many Rounds until failure;
Round 1= 1 pull up, 2 dips, 3 situps
Round 2= 2 pull ups, 4 dips, 6 situps
Complete up to 20 Rounds
Pullups 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20
Dips 2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 22, 24, 26, 28, 30, 32, 34, 36, 38, 40
Situps 3, 6, 9, 12, 15, 18, 21, 24, 27, 30, 33, 36, 39, 42, 45, 48, 51, 54, 57, 60
KB Circuit- Pinnacle
A.
SKB Dead Swing x 5 L/R
SKB L Cycle Swing x 5 L/R
B. SKB Dead Clean x5 R/L
SKB L Cycle Clean x 5 L/R
C. Dead Clean and Press x 5 L/R
L. Cycle Clean and Press x 5 L/R
D. (Perform all Left then all Right)
High Pull x 5
Half Snatch x 5 (bring down to shoulder)
Full Snatch x 5
E. Dead Clean + Rack Squat x 5 L/R
L. Cycle Clean + Squat x 5 L/R
SKB Swing + Squat x 5
F. Windmill x 5 L/R
Figure 8 to Hold x 10
SKB Sumo DL x 10 ea Arm
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