231120

52 WEEK ENDURANCE: SESSION 22
60 Minutes (Moderate) Run, Row, Bike, Ski, Swim - etc

Scaled: 60 Minutes Row
Distance: 13,719m, 2:19.9/500m

5/3/1 BACK SQUAT: WEEK 1
5 Reps @ 65% Barbell Back Squat
5 Reps @ 75% Barbell Back Squat
5+ Reps @ 85% Barbell Back Squat

5x200
5x230
6x265

Training Max:306 lb.

Warm-up 10 minute row: 2272m, 2:12.2/500m
Cool-down 10 minute row: 2297m, 2:10.6/500m

Challenge Score:
107,001m

231129

52 WEEK ENDURANCE: SESSION 49
1250 Meter (Comfortable) Row
Rest 90 Seconds
3 Rounds
125 Meter (Easy) Row
125 Meter (Sprint) Row
1 Minute Active Rest/Walk (No Rest Between Rounds)
Then
1000 Meter (Hard) Row
3 Rounds
125 Meter (Easy) Row
125 Meter (Sprint) Row
1 Minute Active Rest/Walk (No Rest Between Rounds)
Then
1250 Meter (Comfortable) Row

Score: First 1250 Meter Comfortable Row
Score: 1000 Meter Hard Row
Score: Second 1250 Meter Comfortable Row

First 1250 Meter Comfortable Row: 5:22.8, 2:09.1/500m
1000 Meter Hard Row: 3:43.9, 1:51.9/500m
Second 1250 Meter Comfortable Row: 5:04.7, 2:01.8/500m

Total: 6248m, 2:04.3/500m

Warm-up 10 minute row: 2238m, 2:14.0/500m
Cool-down 20 minute row: 4436m, 2:15.2/500m

Challenge Score:
88,713m

231128

52 WEEK ENDURANCE: SESSION 22
60 Minutes (Moderate) Run, Row, Bike, Ski, Swim - etc

Scaled: 70 Minutes Row
Distance: 16,109m, 2:10.3/500m

5/3/1 DEADLIFT: WEEK 1

5 Reps @ 65% Barbell Deadlift
5 Reps @ 75% Barbell Deadlift
5+ Reps @ 85% Barbell Deadlift

Score: Number of Reps in Final Set (Note weights used for each set in the comments)
Goal: 7-8 Reps (Don't do more than 10)

5x260
5x300
10x340

Training Max: 396

Warm-up 10 minute row: 2293m, 2:10.8/500m
Cool-down 10 minute row: 2254m, 2:13.0/500m

Challenge Score:
75,738m

231127

Tuesday 05/03/2022
SHIFT Version
8 Rounds
10 Sit Up
2 Inchworm

Goal: 7-11 Minutes

Time: 8:00. EMOM

231126

52 WEEK ENDURANCE: SESSION 22
60 Minutes (Moderate) Run, Row, Bike, Ski, Swim - etc

Scaled: 60 Minutes Row
Distance: 12,888m, 2:19.9/500m

Challenge Score:
55,082m

231125

Row: Half Marathon (21,097m)

Time: 1:34:10.3, 2:13.9/500m

Challenge Score:
42,194m

231123

Row: Half Marathon (21,097m)
Time: 1:33:42.3, 2:13.2/500m

Challenge Score:
21,097m

231122

5/3/1 BACK SQUAT: WEEK 4
5 Reps @ 40% Barbell Back Squat
5 Reps @ 50% Barbell Back Squat
5 Reps @ 60% Barbell Back Squat

5x120
5x150
5x180

Training Max: 297

Warm-up 10 minute row: 2237m, 2:14.1/500m
Cool-down 10 minute row: 2195m, 2:16.6/500m

231121

52 WEEK ENDURANCE: SESSION 48
3 Rounds
1000 Meter (Moderate) Row
Rest 1 Minute
500 Meter (Hard) Row
Rest 1 Minute
375 Meter (Hard) Row
Rest 1 Minute
250 Meter (Hard) Row
Rest 5 Minutes Between Rounds

Score: Round 1 Total Time (not including 5 min rest at the end)
Score: Round 2 Total Time (not including 5 min rest at the end)
Score: Round 3 Total Time (not including 5 min rest at the end)

Round 1 Total Time: 11:04.7, 1:54.0/500m
Round 2 Total Time: 10:58.5, 1:52.5/500m
Round 3 Total Time: 10:56.0, 1:52.0/500m

Total: 6,375m
Time: 23:59.1, 1:52.8/500m

231120

5/3/1 : Deadlift WEEK 4
5 Reps @ 40% Barbell Deadlift
5 Reps @ 50% Barbell Deadlift
5 Reps @ 60% Barbell Deadlift

5x155
5x195
5x235

Training Max: 387

2023 VAULT 20: "OSIRIS"
SHIFT Version
6 Rounds
1 Minute Continuous Movement
8 Push Up + Taps
12 Alternating Unweighted Lunge

Score: Total Time
Goal: 13-18 Minutes

Time: 13:05.
Row: 6:00. 1565m, 1:55.0/500m

Warm-up 10 minute row: 2275m, 2:11.8/500m
Cool-down 10 minute row: 2355m, 2:07.3/500m

231119

Bike: M-Hill x 2
Distance: 23.39 miles
Time: 1:33:41. 15.0 mph avg.
Elevation Gain: 1562 ft.

https://www.strava.com/activities/10247934925

231116

5/3/1 BACK SQUAT: WEEK 3
5 Reps @ 75% Barbell Back Squat
3 Reps @ 85% Barbell Back Squat
1+ Reps @ 95% Barbell Back Squat

Score: Number of Reps in Final Set
Goal: 2 Reps (Don't do more than 3)

5x225
3x255
3x285

Training Max:297

Warm-up 10 minute row: 2283m, 2:11.4/500m

231115

52 WEEK ENDURANCE: SESSION 47
1500 Meter (Moderate) Row
250 Meter (Super Easy) Row
500 Meter (Hard) Row
Rest 3 Minutes
1250 Meter (Moderate) Row
250 Meter (Super Easy) Row
500 Meter (Hard) Row
Rest 3 Minutes
1000 Meter (Moderate) Row
250 Meter (Super Easy) Row
500 Meter (Hard) Row
Rest 3 Minutes
750 Meter (Moderate) Row
250 Meter (Super Easy) Row
500 Meter (Hard) Row

Score: Total Time (Including Rest)
Score: Average 500 Meter Hard Time

Total Time (Including Rest): 38:43.9, 1:59.6/500m
500m Times: 1:44.5, 1:43.7, 1:42.6, 1:41.3, 1:43.0/500m average

231114

5/3/1 DEADLIFT: WEEK 3
5 Reps @ 75% Barbell Deadlift
3 Reps @ 85% Barbell Deadlift
1+ Reps @ 95% Barbell Deadlift

Score: Number of Reps in Final Set (Note weights used for each set in the comments)
Goal: 2 Reps (Don't do more than 3)

5x295
3x330
3x370

Training Max: 387

Warm-up 10 minute row: 2270m, 2:12.1/500m
Cool-down 10 minute row: 2247m, 2:13.5/500m

231113

Tuesday 05/03/2022

SHIFT Version
8 Rounds
10 Sit Up
2 Inchworm

Goal: 7-11 Minutes

Time: 8:00. EMOM

231111

CHAD
For Time:
1000 Alternating Weighted -OR- Unweighted Step Up

Suggestions
Men: 30# Rucksack / 16-20" Box
Women: 20# Rucksack / 12-16" Box

Extra Challenge
Men: 45# Rucksack / 20" Box
Women: 35# Rucksack / 20" Box

Score: Total Time
Goal: You can expect this workout to take near or over an hour. For most, the goal should simply be to finish.

Scaled: 20 lb. Weight Vest, 20" Box Step-Ups
Time: 63:29

Warm-up 10 minute row: 2234m, 2:14.2/500m
Cool-down 10 minute row: 2123m, 2:21.3/500m

231110

5/3/1 BACK SQUAT: WEEK 2
3 Reps @ 70% Barbell Back Squat
3 Reps @ 80% Barbell Back Squat
3+ Reps @ 90% Barbell Back Squat

Score: Number of Reps in Final Set (Note weights used for each set in the comments)
Goal: 4-5 Reps (Don't do more than 7)

3x210
3x240
7x270

Training Max: 297

Warm-up 10 minute row: 2226m, 2:14.7/500m
Cool-down 10 minute row: 2240m, 2:13.9/500m

231108

52 WEEK ENDURANCE: SESSION 46
6 Rounds
1000 Meter (Moderate) Row
250 Meter (Very Hard) Row
Rest 1 Minute Between Rounds

Score: Round 1 Time (not including 1 min rest)
Score: Round 6 Time (not including 1 min rest)
Score: Average 250 Very Hard Time

Round 1 Time: 5:03.5, 2:01.4/500m
Round 6 Time: 4:56.5, 1:58.6/500m
Average 250 Time: 0:51.8, 0:52.0, 0:50.8, 0:50.7, 0:50.2, 0:49.5 = 0:50.8, 1:41.6/500m

Total: 7,500m
Time: 34:50.8, 1:59.3/500m

Warm-up 10 minute row: 2259m, 2:12.8/500m

231107

5/3/1 DEADLIFT: WEEK 2
3 Reps @ 70% Barbell Deadlift
3 Reps @ 80% Barbell Deadlift
3+ Reps @ 90% Barbell Deadlift

Score: Number of Reps in Final Set (Note weights used for each set in the comments)
Goal: 4-5 Reps (Don't do more than 7)

3x275
3x310
7x350

Training Max: 387

Warm-up 10 minute row: 2312m, 2:09.7/500m
Cool-down 10 minute row: 2233m, 2:14.3/500m

231106

2023 VAULT 18: "HATSHEPSUT"
50 Burpee Pull Up
Rest 3 Minutes
50 Burpee Box Jump

Suggestions
Men: 20-24" Box
Women: 16-20" Box

Score: Total Time for Burpee Pull Ups
Score: Total Time for Burpee Box Jumps
Goal: Part 1: 5:00-8:30 Part 2: 3:30-7:00

Scaled: 20" Box Jumps
Part 1: 6:55
Part 2: 6:12

Warm-up 10 minute row: 2224m, 2:11.0/500m
Cool-down 10 minute row: 2290m, 2:14.8/500m

231104

5/3/1 BACK SQUAT: WEEK 1

5 Reps @ 65% Barbell Back Squat
5 Reps @ 75% Barbell Back Squat
5+ Reps @ 85% Barbell Back Squat

5x195
5x225
10x255

Training Max:297 lb.

Warm-up 10 minute row: 2274m, 2:11.9/500m
Cool-down 10 minute row: 2243m, 2:13.7/500m

231102

52 WEEK ENDURANCE: SESSION 45
10 Minute (Comfortable) Row
Rest 30 Seconds
250 Meter (Hard) Row
Rest 1 Minute
9 Minute (Comfortable) Row
Rest 30 Seconds
250 Meter (Hard) Row
Rest 1 Minute
8 Minute (Comfortable) Row
Rest 30 Seconds
250 Meter (Hard) Row
Continue for 7, 6, 5, 4, 3, 2, 1 Minutes...

Score: Total Distance for the whole thing
Score: Average 250 meter time

Total Time: 1:17:26.9
250m Splits: 0:51.5, 0:52.3, 0:51.6, 0:51.8, 0:51.1, 0:50.5, 0:50.1, 0:49.5, 0:49.7, 0:49.0

Total Distance:15,389m, 2:03.6/500m
Average 250m Time: 0:50.7, 1:41.4/500m

231101

Wednesday 11/01/2023
SHIFT Version
8 Rounds
30 Seconds Burpee
30 Seconds Dumbbell Hang Power Clean + Press
Rest 30 Seconds Between Rounds

Suggestions
Men: 15-30# DBs - OR - 35-55# Single DB/KB
Women: 10-20# DBs - OR - 15-30# Single DB/KB

Score: Total Number of Burpees
Score: Total Number of Hang Power Clean + Press
Goal: 25-40 Burpees 55-80 Hang Power Clean + Press

Scaled: 35 lb. Dumbbells
Burpees: 6+6+6+6+6+6+5+6 = 47 Reps
Hang Power Clean: 8+8+8+8+7+7+8+8 = 62 reps

Warm-up 10 minute row: 2269m, 2:12.2/500m
Cool-down 10 minute row: 2197m, 2:16.5/500m