Sex & Zombies

Airdyne

3 x 1:00 @ 2, 4, 6

Wall Supported Pogo

3 x 20

Shin Box Tripod Switch

3 x 5

Front Rack Reverse Deficit Lunge

3 x 8

DB Stiff Legged Deadlift

3 x 12

Hip Adduction Machine

3 x 15

Standing Straddle Stretch

3 x 1:00

Reverse Incline Crunch

3 x 15

Snatch Grip Jefferson Back Extension

3 x 10

[Rx Version] 6 rounds for time with 2min rest between rounds. Odd rounds (1, 3, 5) = 400m run Even rounds (2, 4, 6) = 10 dual DB squat cleans @ 50/35 10 cal airdyne or echo bike --- Score = total time INCLUDING rest periods. Most people will finish this workout in 18-22min if they choose the correct weights. Pick a weight that feels heavy for you but still allows you to complete each set of 10 squat cleans unbroken.

[Scaled Version] 6 rounds for time with 2min rest between rounds. Odd rounds (1, 3, 5) = 400m run Even rounds (2, 4, 6) = 10 dual DB squat cleans @ 35/35 10 cal airdyne or echo bike --- Score = total time INCLUDING rest periods. Most people will finish this workout in 18-22min if they choose the correct weights. Pick a weight that feels heavy for you but still allows you to complete each set of 10 squat cleans unbroken.

Med Ball Slam

3 x 20 @ 6

Hindu Push-Up

3 x 10 @ 6

Side Plank DB Reach Through

3 x 15

Low-Incline Bench Press

3 x 10

Chest-Supported DB Row

3 x 12

Single Arm Split Jerk Balance

3 x 10

Half Kneeling Single Arm Pulldown

3 x 10

DB Preacher Curl (GHD)

3 x 15

DB California Press

3 x 15

Low intensity aerobic conditioning day. Pick a single modality that you can sustain comfortably for at least 15 minutes at a time. Could be running, incline walking, cycling, airdyne, elliptical, stairmaster, rucking, swimming, skiing, etc - doesn't really matter. Just aim to keep your heart rate around 65-75% of your max for at least 15 minutes. If you don't monitor heart rate, that's fine too; it should be a pace that feels like work but still allows you to speak in full sentences without sounding winded. Don't overthink it, just put in the time. If you're training for an endurance event or want to prioritize your conditioning, I'd encourage you to go for at least 30 minutes today.

Jump Rope

3 x 1:00

Burpee To Plate

3 x 5

Plate Ground to Overhead

3 x 5

[Rx Version] 1 mile run or 2k row + 300 steps overhead plate lunges @ 45/35# * every time you take a break / drop the plate below your head, you must complete a 5 burpee to plate penalty. You may not rest the plate on your head. + 1 mile run or 2k row Intent: start conservatively on mile 1 so you have energy going into the lunges, otherwise you'll take a lot of penalties. On lunges, push to about RPE 7 each time before setting the plate down and doing your burpees. If you rest too often, that's a lot of burpees, but if you try to push too far before taking a break, you could run out of gas and pay for it later. Go ahead and send it on the last mile run! This should be very hard.

[Scaled Version] 1 mile run or 2k row + 150 steps overhead plate lunges @ 35/25# * every time you take a break / drop the plate below your head, you must complete a 5 burpee to plate penalty. You may not rest the plate on your head. + 1 mile run or 2k row Intent: start conservatively on mile 1 so you have energy going into the lunges, otherwise you'll take a lot of penalties. On lunges, push to about RPE 7 each time before setting the plate down and doing your burpees. If you rest too often, that's a lot of burpees, but if you try to push too far before taking a break, you could run out of gas and pay for it later. Go ahead and send it on the last mile run! This should be very hard.

Rowing

3 x 1:00 @ 2, 4, 6

Half Kneeling Cable Rotation

3 x 15

Spiderman with Thoracic Rotation

3 x 5

High Incline DB Shoulder Press

3 x 10

Lean Away Pull-up

3 x 10

Dip

3 x 12

Gorilla Row

3 x 10

Cable Chest Fly

3 x 10

Cable Cross Lateral Raise

3 x 10

Low intensity aerobic conditioning day. Pick a single modality that you can sustain comfortably for at least 15 minutes at a time. Could be running, incline walking, cycling, airdyne, elliptical, stairmaster, rucking, swimming, skiing, etc - doesn't really matter. Just aim to keep your heart rate around 65-75% of your max for at least 15 minutes. If you don't monitor heart rate, that's fine too; it should be a pace that feels like work but still allows you to speak in full sentences without sounding winded. Don't overthink it, just put in the time. If you're training for an endurance event or want to prioritize your conditioning, I'd encourage you to go for at least 30 minutes today.

Russian KB Swing

3 x 15

Band Assisted Split Jumps

3 x 5

Tactical Frog

3 x 1:00

High Bar Back Squat

3 x 10

Dead Hang

3 x 8

Rear Foot Sliding RDL

3 x 10

Single Leg Standing Calf Raise

3 x 20

Leg Extension

3 x 15 @ 8 lb

Reverse Nordic

3 x 5

No planned conditioning for today, but if you've fallen behind on any conditioning work for the week or want/need additional zone 2 work, this would be a good place to do it!

Option A (Running / 10k-13.1 Training) 6-8 mile run @ zone 2 effort 1 mile "fast finish" @ estimated half marathon race pace or slightly faster (RPE 8) (7-9 miles total)

Option B (Low Impact General Cardiovascular Training) 3:00 row 1:00 rest 3:00 bike 1:00 rest 3:00 ski 1:00 rest 3:00 bodyweight walking lunges 1:00 rest x 3 rounds (48 minutes) at quick but conversational pace. This should be an effort that you could sustain for up to 2 hours without slowing down if you had to. This workout is unscored because I do not want to encourage you to push too hard.