October 5, 2026
Daily Session — October 5, 2026
Warm-Up
General (6:00): 2 Rounds: 200 m Easy Run 10 Air Squats 10 Ring Rows 10 Push-Ups 10 Hollow Rocks Specific (10:00): 2 Rounds: 10 Kip Swings 5 Kipping Pull-Ups (or 5 Banded Pull-Ups / Ring Rows if scaling) With a light dumbbell: 5 Goblet Squats 5 Dumbbell Front Squats 5 Dumbbell Push Presses 5 Dumbbell Thrusters Build to workout weight: 3 Thrusters at ~50% of workout weight, 3 at ~75%, 3 at workout weight (50/35 lb or 30/20 lb) Then 2 Rounds at workout pace: 5 Dumbbell Thrusters 5 Pull-Ups Self-check: if you can string 5 pull-ups together in both pace rounds and the 50/35 lb thrusters move fast, do Rx. Otherwise do the scaled version.
Coach's note: Primes the quads, glutes and shoulders for 50 dumbbell thrusters and the lats and grip for 50 pull-ups. If 5 pull-ups stayed unbroken in both pace rounds and the dumbbells felt snappy overhead, go Rx; if you were hanging on, take the scaled version and keep the pace high. You should feel warm, a little breathless and loose through the hips and shoulders.
Hip Thrust
Every 2:00 for 8:00 (4 sets): 6 Barbell Hip Thrusts Start around RPE 6 and add a little weight each set, finishing at RPE 7. Pause for 1 second at the top of every rep. Stop at 4 sets even if it feels easy.
Coach's note: A hinge pattern with no grip and no shoulder demand, so your lats, forearms and shoulders stay fresh for the pull-ups and thrusters. Keep it at RPE 7 at most: your legs still have to drive 50 thrusters, so leave something in the tank.
Tug of War
5 Rounds for Time: 10 Dumbbell Thrusters (50/35 lb) 10 Pull-Ups
Coach's note
- Stimulus
- Hard, steady threshold effort: aim for 8-10 min, well under the 14:00 cap. Don't sprint round 1; if you redline on thrusters, the pull-ups will fall apart by round 3.
- Muscles
- Quads, glutes and shoulders on thrusters, then lats, biceps and grip on pull-ups. Shoulder fatigue and heart rate carry into the hang. Earlier hip thrusts leave glutes only lightly primed.
- Strategy
- Thrusters unbroken with one breath at the top. Pull-ups 5-5 from round 1 with a 3-sec shake-out, never to failure. Aim for 1:40-2:00 rounds and leave the bar within 5 seconds of finishing.
- Scaling
- Aim for 6-8 min. Scaled: 8 reps of 30/20 lb thrusters and 8 ring rows or banded pull-ups. Rx but can't string pull-ups: banded or jumping pull-ups for 10 reps, or thrusters at 35/25 lb.
Cool-Down
3:00 Easy Bike or Walk Log your score. Then: 1:00 Lat Stretch on the Rig (each side) 1:00 Couch Stretch (each side) 1:00 Forearm Smash with a Lacrosse Ball (each arm) 1:00 Doorway Pec and Front-Rack Shoulder Stretch (each side) 1:00 Child's Pose
Coach's note: The 50 pull-ups hammered your lats and forearms, so the rig lat stretch and lacrosse ball smash target those. The thrusters loaded your quads and hip flexors, which the couch stretch addresses, and the pec and shoulder stretch opens up the front rack and overhead position.
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