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Dagens Pass

A. Alt. EMOM X 36 sets (6 of each) @ 85-90% effort
On the last set of every piece you have to do at least 20% more than before during the workout. Compare to 202124

A1. 3-6 Atlas ball ground to platform (heavy-ish, to low sternum height)
A2. 7-14 Double Kettlebell Thrusters (medium weight)
A3. 7/7-12/12 Jumping Lunges (no weight or medium-light bulgarian bag)
A4. 7-15 cal. Row (w. straps, damp. <4)
A5. 5/5-9/9 Sledge slams (medium weight, high precision and hard impact)
A6. 6-14 cal. Assault bike


Instructions

A. Stand over ball, aim for upright posture but allow for natural curvature that the grip requires. Get it up a bit and re-grip to a wrestle-like grip and fully extend, to get it up onto the platform. Roll it off and repeat. Solid rack in the KB thrusters. KBs resting on both upper arms and forearms and hands are held in front of chest. Do them with a challenging weight that allows for all reps unbroken. Jumping lunges with focus on balance and generating height without letting things collapse. Row efficiently and focus on mechanics. Do the sledge slams with accuracy and control in mind. Always be aware of what you have around you. Start hard on the bike for the first 3-4 seconds and then settle into normal high speed.

Fitness

Competition Workout OR Extra Rest Day


Dagens Pass

A. Alt. EMOM X 36 sets (6 of each) @ 85-90% effort
On the last set of every piece you have to do at least 20% more than before during the workout. Compare to 202124

A1. 3-6 Atlas ball ground to platform (heavy-ish, to low sternum height)
A2. 7-14 Double Kettlebell Thrusters (medium weight)
A3. 7/7-12/12 Jumping Lunges (no weight or medium-light bulgarian bag)
A4. 7-15 cal. Row (w. straps, damp. <4)
A5. 5/5-9/9 Sledge slams (medium weight, high precision and hard impact)
A6. 6-14 cal. Assault bike


Instructions

A. Stand over ball, aim for upright posture but allow for natural curvature that the grip requires. Get it up a bit and re-grip to a wrestle-like grip and fully extend, to get it up onto the platform. Roll it off and repeat. Solid rack in the KB thrusters. KBs resting on both upper arms and forearms and hands are held in front of chest. Do them with a challenging weight that allows for all reps unbroken. Jumping lunges with focus on balance and generating height without letting things collapse. Row efficiently and focus on mechanics. Do the sledge slams with accuracy and control in mind. Always be aware of what you have around you. Start hard on the bike for the first 3-4 seconds and then settle into normal high speed.