The eternal walrus

Strength and Conditioning

3 weeks / 4 days per week

All carrys for max time. Heavier the better. Main circuit is minimum rest between exercises 1-2 min rest between rounds. Swings 1min work 1min rest. Assault bike at end 1 mile for time.

Reviews

0 reviews

Week 1

Skp

Assistance

1 x undefined reps

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Dip (Weighted vest)

Assistance

5 x 0 reps

Single Leg Stiff-leg Deadlift (weighted vest)

Assistance

5 x 0 reps

Inverted Row (Weighted vest)

Assistance

5 x undefined reps

Sit-up (Weighted vest)

Assistance

5 x 0 reps

Macebell swings

Assistance

3 x undefined reps

Sandbag carry

Assistance

1 x undefined reps

Timed Assult bike (weighted vest)

Assistance

1 x undefined reps

Skp

Assistance

1 x undefined reps

Military Press (Barbell)

Main

5 x 65%

5 x 75%

5 x 85%

Chin-up (Weighted vest)

Assistance

5 x undefined reps

Goblet squat (weighted vest)

Assistance

5 x undefined reps

Push-up (Weighted vest)

Assistance

5 x undefined reps

Ab Wheel (weighted vest)

Assistance

5 x 0 reps

Kettlebell swing

Assistance

3 x undefined reps

Farmers walk

Assistance

1 x undefined reps

Timed Assult bike (weighted vest)

Assistance

1 x undefined reps

Skp

Assistance

1 x undefined reps

Trap Bar Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Dip (Weighted vest)

Assistance

5 x undefined reps

Reverse Hyper-extension (Weighted)

Assistance

5 x 0 reps

Inverted Row (Weighted vest)

Assistance

5 x 0 reps

Sit-up (Weighted vest)

Assistance

5 x 0 reps

Macebell swings

Assistance

3 x undefined reps

Sandbag carry

Assistance

1 x undefined reps

Timed Assult bike (weighted vest)

Assistance

1 x undefined reps

Skp

Assistance

1 x undefined reps

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Pull-up Weighted vest)

Assistance

5 x undefined reps

Rear Lunge (weighted vest)

Assistance

5 x undefined reps

Push-up (Weighted vest)

Assistance

5 x undefined reps

Ab Wheel (weighted vest)

Assistance

reps

0 reps

Kettlebell swing

Assistance

3 x undefined reps

Farmers walk

Assistance

1 x undefined reps

Timed Assult bike (weighted vest)

Assistance

1 x undefined reps

Week 2

Skp

Assistance

1 x undefined reps

Squat

Main

3 x 70%

3 x 80%

3 x 90%

Dip (Weighted vest)

Assistance

5 x 0 reps

Single Leg Stiff-leg Deadlift (weighted vest)

Assistance

5 x 0 reps

Inverted Row (Weighted vest)

Assistance

5 x undefined reps

Sit-up (Weighted vest)

Assistance

5 x 0 reps

Macebell swings

Assistance

3 x undefined reps

Sandbag carry

Assistance

1 x undefined reps

Timed Assult bike (weighted vest)

Assistance

1 x undefined reps

Skp

Assistance

1 x undefined reps

Military Press (Barbell)

Main

3 x 70%

3 x 80%

3 x 90%

Chin-up (Weighted vest)

Assistance

5 x undefined reps

Goblet squat (weighted vest)

Assistance

5 x undefined reps

Push-up (Weighted vest)

Assistance

5 x undefined reps

Ab Wheel (weighted vest)

Assistance

5 x 0 reps

Kettlebell swing

Assistance

3 x undefined reps

Farmers walk

Assistance

1 x undefined reps

Timed Assult bike (weighted vest)

Assistance

1 x undefined reps

Skp

Assistance

1 x undefined reps

Trap Bar Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Dip (Weighted vest)

Assistance

5 x undefined reps

Reverse Hyper-extension (Weighted)

Assistance

5 x 0 reps

Inverted Row (Weighted vest)

Assistance

5 x 0 reps

Sit-up (Weighted vest)

Assistance

5 x 0 reps

Macebell swings

Assistance

3 x undefined reps

Sandbag carry

Assistance

1 x undefined reps

Timed Assult bike (weighted vest)

Assistance

1 x undefined reps

Skp

Assistance

1 x undefined reps

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Pull-up Weighted vest)

Assistance

5 x undefined reps

Rear Lunge (weighted vest)

Assistance

5 x undefined reps

Push-up (Weighted vest)

Assistance

5 x undefined reps

Ab Wheel (weighted vest)

Assistance

reps

0 reps

Kettlebell swing

Assistance

3 x undefined reps

Farmers walk

Assistance

1 x undefined reps

Timed Assult bike (weighted vest)

Assistance

1 x undefined reps

Week 3

Skp

Assistance

1 x undefined reps

Squat

Main

5 x 75%

3 x 85%

1 x 95%

Dip (Weighted vest)

Assistance

5 x 0 reps

Single Leg Stiff-leg Deadlift (weighted vest)

Assistance

5 x 0 reps

Inverted Row (Weighted vest)

Assistance

5 x undefined reps

Sit-up (Weighted vest)

Assistance

5 x 0 reps

Macebell swings

Assistance

3 x undefined reps

Sandbag carry

Assistance

1 x undefined reps

Timed Assult bike (weighted vest)

Assistance

1 x undefined reps

Skp

Assistance

1 x undefined reps

Military Press (Barbell)

Main

5 x 75%

3 x 85%

1 x 95%

Chin-up (Weighted vest)

Assistance

5 x undefined reps

Goblet squat (weighted vest)

Assistance

5 x undefined reps

Push-up (Weighted vest)

Assistance

5 x undefined reps

Ab Wheel (weighted vest)

Assistance

5 x 0 reps

Kettlebell swing

Assistance

3 x undefined reps

Farmers walk

Assistance

1 x undefined reps

Timed Assult bike (weighted vest)

Assistance

1 x undefined reps

Skp

Assistance

1 x undefined reps

Trap Bar Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Dip (Weighted vest)

Assistance

5 x undefined reps

Reverse Hyper-extension (Weighted)

Assistance

5 x 0 reps

Inverted Row (Weighted vest)

Assistance

5 x 0 reps

Sit-up (Weighted vest)

Assistance

5 x 0 reps

Macebell swings

Assistance

3 x undefined reps

Sandbag carry

Assistance

1 x undefined reps

Timed Assult bike (weighted vest)

Assistance

1 x undefined reps

Skp

Assistance

1 x undefined reps

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Pull-up Weighted vest)

Assistance

5 x undefined reps

Rear Lunge (weighted vest)

Assistance

5 x undefined reps

Push-up (Weighted vest)

Assistance

5 x undefined reps

Ab Wheel (weighted vest)

Assistance

reps

0 reps

Kettlebell swing

Assistance

3 x undefined reps

Farmers walk

Assistance

1 x undefined reps

Timed Assult bike (weighted vest)

Assistance

1 x undefined reps

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The eternal walrus

Strength and Conditioning

3 weeks / 4 days per week

All carrys for max time. Heavier the better. Main circuit is minimum rest between exercises 1-2 min rest between rounds. Swings 1min work 1min rest. Assault bike at end 1 mile for time.

Reviews

0 reviews

Week 1

Day 1

Skp

Squat

Dip (Weighted vest)

Single Leg Stiff-leg Deadlift (weighted vest)

Inverted Row (Weighted vest)

Sit-up (Weighted vest)

Macebell swings

Sandbag carry

Timed Assult bike (weighted vest)

Day 2

Skp

Military Press (Barbell)

Chin-up (Weighted vest)

Goblet squat (weighted vest)

Push-up (Weighted vest)

Ab Wheel (weighted vest)

Kettlebell swing

Farmers walk

Timed Assult bike (weighted vest)

Day 3

Skp

Trap Bar Deadlift

Dip (Weighted vest)

Reverse Hyper-extension (Weighted)

Inverted Row (Weighted vest)

Sit-up (Weighted vest)

Macebell swings

Sandbag carry

Timed Assult bike (weighted vest)

Day 4

Skp

Bench Press

Pull-up Weighted vest)

Rear Lunge (weighted vest)

Push-up (Weighted vest)

Ab Wheel (weighted vest)

Kettlebell swing

Farmers walk

Timed Assult bike (weighted vest)

Week 2

Day 1

Skp

Squat

Dip (Weighted vest)

Single Leg Stiff-leg Deadlift (weighted vest)

Inverted Row (Weighted vest)

Sit-up (Weighted vest)

Macebell swings

Sandbag carry

Timed Assult bike (weighted vest)

Day 2

Skp

Military Press (Barbell)

Chin-up (Weighted vest)

Goblet squat (weighted vest)

Push-up (Weighted vest)

Ab Wheel (weighted vest)

Kettlebell swing

Farmers walk

Timed Assult bike (weighted vest)

Day 3

Skp

Trap Bar Deadlift

Dip (Weighted vest)

Reverse Hyper-extension (Weighted)

Inverted Row (Weighted vest)

Sit-up (Weighted vest)

Macebell swings

Sandbag carry

Timed Assult bike (weighted vest)

Day 4

Skp