General Prep
2-3 Sets: For Quality
300/250m Row
10 Kettlebell Deadlifts
10 Deep Lunge Mountain Climber
8 Scapular Pull-Ups
8 Ring Rows

Strength Test

0:00 – 2:00

• Max Unbroken Strict Pull-Ups
  2:00 – 7:00
• Max Ring Rows
  *Rx : Body at Parallel to the Floor
  Coaching Notes, Strategy, and Goals

The focus here is to choose an option for the Strict Pull-Ups that allows for 4+ reps to get a true good test to go off of. This would mean adjusting to band tension or a toenail spot to match the stimulus for athletes that will be doing less than 4 reps for the test.

Modifications:
Band Strict Pull-Ups
Toenail Spot Strict Pull-Ups

Workout
“Samsonite… I Was Way Off!”
Every 10:00 x 2 Sets
300/250m Row
10 Burpees
20 American Kettlebell Swings
10 Burpees
20 American Kettlebell Swings
10 Burpees
300/250m Row
Kettlebell: 53/35lb, 24/16kg

Level 2:
Every 10:00 x 2 Sets
250/200m Row
8 Burpees
16 American Kettlebell Swings
8 Burpees
16 American Kettlebell Swings
8 Burpees
250/200m Row
Kettlebell: 53/35lb, 24/16kg

Level 1:
Every 10:00 x 2 Sets
250/200m Row
8 Burpees
16 Russian Kettlebell Swings
8 Burpees
16 Russian Kettlebell Swings
8 Burpees
250/200m Row
Kettlebell: 35/18lb, 16/8kg

Masters 55+:
Every 10:00 x 2 Sets
250/200m Row
8 Burpees
16 Russian Kettlebell Swings
8 Burpees
16 Russian Kettlebell Swings
8 Burpees
250/200m Row
Kettlebell: 44/26lb, 20/12kg

Stimulus and Objectives:

Goal: 5:00 – 6:30 / per set
Score = Average Time / Set

Stimulus: Lactate Endurance
RPE: 9.5/10

Primary Objective: Consistent pacing across both sets
Secondary Objective: Finish with the second row on each set at a faster pace than the opening row.

Workout Strategy:
This workout challenges repeatability under fatigue and aerobic capacity. Each set opens and closes with a 300/250m row, with a burpee–kettlebell gauntlet sandwiched in between. The middle work, consisting of 30 burpees and 40 kettlebell swings will create serious muscular and aerobic fatigue, so making sure that you hit a pace just below redline is key.

Burpees should be approached with a steady cadence … avoid sprinting the opening set. We should be looking to complete the burpees in around 40-50 seconds per set.

American Kettlebell Swings will tax grip and midline. Plan for unbroken sets or at a maximum of 2 sets split as either 12-8 or 10-10. Unbroken is the goal, but don’t do so at the expense of the pace on the burpees as that is where most of the time will be eaten up today.

The row at the end is your final opportunity to empty the tank. Finish at a strong pace that you started with in order to really hit the best time possible.

Movement Modifications:
Row: Sub equal distance on the ski erg or sub a run of 200m.
Burpees: Reduce to 8 reps per set if needed or Modify to Elevated Burpees or No-Push-Up Burpees,
American Kettlebell Swings: Reduce loading to or Sub to Russian Swings if shoulder fatigue or limitations arise.