Flat or ascending.
Ascending allows you to build to heavy set of 3 while flat gets you strength and capcity under a given load (approx 80%).
3×8
Standing side crunch per side
Deadbugs per side
Bird dogs per side
Supermans
Tabata Hollow Hold
With a partner
25 Minute AMRAP
A.
AMRAP
5 Strict Pull-ups
10 Hand Release Push-ups
15 DB Hang Squat Cleans (35’s/20’s)
B.
400m Run
Runner is the pacer, partners switch and pick-up where left off after each run.
Ascending in load.
4×6
Bicep Curls
Triceps Extensions
20 Minute AMRAP
20 Toes to Bar
20 Pistols
40 Double unders
10 Minutes
Practice Bar Muscle-ups
100 American Swings (70/53)
*EMOM 5 Burpees, starting at 0:00
Time cap: 10 Minutes
Flat sets. No more than 80% across all sets. Goal is volume under load not building to max.
For Time: 30 Snatches, 135# / 95#
Time cap: 10 Minutes
10 Minute E2MOM
1 Snatch
Full snatch, from the ground receiving in overhead squat position.
Flat sets. Roughly 80% across all sets. Goal is volume under load not building to max.
8 Minute
Max Cal Row
With respect to all of our veterans.
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.
A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.
Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here
– Time cap 45min
– If you don’t have a sack or vest, bring a durable empty backpack and add weight
– Change load and or box height as needed
– Do with a partner if preferred
For fundraising efforts to support veteran suicide prevention visit: https://www.goruck.com/pages/chad-1000x
