The Testify Chronicle - November 25, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video The Mistake that is RUINING Your Deadlift (FAST FIX) (click the title to watch):

TacticalLumberjack
Whelp, I’ve definitely been doing that.

Phil
It’s an easy and very common mistake to make, and I hope this helps!

TESTIFY ONLINE COACHING

Want to get stronger working remotely with one of our Starting Strength Coaches? Click here to contact us and learn more.

Get Stronger. Live Better. Start today.

ARTICLES & VIDEOS

The Mistake that is Ruining Your Deadlift (fast fix)
This deadlift mistake is easy to make and it makes the deadlift harder than it should be, but it's also a quick fix. Click here to watch.

 

The Truth About Lifting (What No One Tells You!)
Phil briefly covers why lifting weights is pretty stupid and - more importantly - why it isn't. Click here to read.

 

Blast from the Past: Starting Strength Squat/Low Bar Squat | Fix Your HIPS and KNEES!
Is the timing of your hips and knees ruining your squat? In this video - our sixth in a series of Saturday Shorts on fixing the squat - Phil and Becky quickly discuss and demonstrate how to solve this problem. Click here to watch.

 

Blast from the Past: Timing and Bounce on the Jerk
Phil discusses the timing for getting a forceful bounce out of the bottom of the jerk. He also gives a cue to help get that bounce. Click here to read.

TESTIFY BALL CAPS ARE AVAILABLE!

Represent your favorite gym and keep the sun out of your eyes in style with this cap.

Click here to head to the Testify Store.

WHAT'S COMING UP

Congratulations to everyone who competed at Benching Bonanza this past Friday, and thank you so much to everyone who helped out! Judges, loaders, spotters, those who helped set up and tear down - you all were great, and we couldn't have wonderful events like this without you!

Reminder: Below are the hours for Thanksgiving week (you can also find these on our Location & Hours page). Any days not listed retain their normal hours.

Wednesday, 11/27/24: Regular hours
Thursday, 11/28/24: Closed
Friday, 11/29/24: 5:00 a.m. - 9:30 a.m. (no afternoon/evening hours)
Saturday, 11/30/24: Regular hours

Below is the information for the upcoming Barbell Blizzard, and you can always find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Barbell Blizzard! A Winter Wonderland of Weights

  • December 14, 2024

  • Barbell Blizzard is a team strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2-4 lifters/team and perform all 4 lifts; each lifter will receive 3 attempts for each lift.

  • Click here to register or for more information.

THIS WEEK’S CONDITIONING

Option 1
Sled
Outdoors:
10 rounds of:
Push sled 100 ft
Pull sled 100 ft (hand over hand)

Indoors:
20 rounds of:
Push sled 50 ft
Pull sled 50 ft (hand over hand)

Compare to 2024.09.23.

Option 2
Bike/row:
4 x 800m

Rest 3 minutes between each round. Score = slowest time.

Compare to 2024.09.02.

Option 3
Outdoors:
10 rounds:
25 yd yoke carry
Rest 1 minute

Indoors:
10 rounds:
30 yd yoke carry (15 yd down-back)
Rest 1 minute

Compare to 2024.08.05.

Option 4
10 x 50 ft farmer carry
Each carry is 25 ft down and 25 ft back and is for time. Rest 1 minute between carries.

Women: 97# per handle (80# of plates)
Men: 137# per handle (120# of plates)
(Note: Each handle weighs 17#.)

Compare to 2024.08.05.

As always, we hope this helps you get stronger and live better!

Testify Sun - October 28, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video The BEST Shoes for Lifting! (click the title to watch):

James Lee grant
Hi what shoe do you personally wear/recommend

Phil
I wear a pair of Nike Romaleos 2. I bought them used off of Ebay back in 2016 or 2017 and have been wearing the same pair since then. They're still in excellent shape, and the only thing I've had repaired on them is the velcro as it was starting to wear out (wasn't gripping as well). If I needed to replace them - and if they still made them - I'd buy them again in a heartbeat.

That said, the version Nike makes now - the Romaleos 4 - is also excellent. If I had to get a pair of shoes today, I'd get them, and this is the first shoe we linked to in the description below the video (https://amzn.to/3LAYn8d).

If those weren't available, I'd probably go with the current generation of the VS Athletics shoe, which we also linked to in the description (https://amzn.to/3LGoYB6). I've trained in those on a couple of occasions (e.g., when my shoes were in the shop), I recommend them often to new members, and they're solid. A close cousin would be the Do-Win weightlifting shoe - also a good choice.

Adidas lifting shoes (https://amzn.to/3WbFVJk) tend to to be too narrow for my feet. The Inov-8 shoe in the description (https://amzn.to/3xIoXGZ) is a good option, and a number of our members wear those and like them a lot. I simply have a lot of training history with my Nikes and thus would probably stick with the same brand as the 4s are reasonably close in design to the 2s that I currently wear.

James Lee grant
@TestifySC ok ty I was deciding between romaleos 4 or classic do wins. I do have wide feet so good to know about Adidas

James Lee grant
@TestifySC are they true to size?

Phil
They seem to be - at least the 2s. I can't speak for the current generation (i.e., the 4s). I usually wear a 12 or 12.5 in most shoes, and my Romaleos 2 are a size 12. I've also trained in a size 12.5, and those have fit as well.

TESTIFY ONLINE COACHING

Want to get stronger working remotely with one of our Starting Strength Coaches? Click here to contact us and learn more.

Get Stronger. Live Better. Start today.

ARTICLES & VIDEOS

How Not to DIE on the Bench Press (2 easy tips)
Bench pressing by yourself? It can be the most dangerous lift in the weight room, but it can also be incredibly safe with these two easy tips. Click here to watch.

 

Do CrossFitters Make the BEST Deadlifters?!
“The short answer is ‘No.’ However, there is one thing that efficient CrossFitters tend to do well when deadlifting, and we might be able to learn something about the deadlift from observing this phenomenon…” Click here to read.

 

Blast from the Past: Starting Strength Squat/Low Bar Squat | Fix Your FOCAL POINT!
Is your ridiculous focal point ruining your squat? Where should you look when you squat? In this video - our 4th in a series of Saturday Shorts on fixing the squat - Phil quickly discusses and demonstrates how to solve this problem. Click here to watch.

 

Blast from the Past: Knee Position in the Split Jerk
Back leg too straight in your split jerk? Front knee too far forward? Phil explains knee position in the split jerk and helps you fix a few common problems. Click here to read.

“GET STRONGER - LIVE BETTER” SHIRTS ARE AVAILABLE!

Why do you train? Because getting stronger makes everything else easier. Get stronger. Live better. “Testify” to this message and represent your favorite gym with this shirt in several color options.

Click here to head to the Testify Store.

WHAT'S COMING UP

The annual Testify Fall Classic was a great success this weekend, and we are immensely thankful to everyone who helped out! Loaders, judges, table officials, those who helped setup and tear down - we could not have hosted this meet without you all!

Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Benching Bonanza! The Annual Testify Bench Press Jubilee

  • November 22, 2024

  • Benching Bonanza is a strength meet wherein the only contested lift is - you guessed it - the bench press. There will be one bar, and the meet will be conducted in a "rising bar" format, so the weight on the bar only goes up! It'll be a ton of fun, so come on out!

  • Click here to register or for more information.

Barbell Blizzard! A Winter Wonderland of Weights

  • December 14, 2024

  • Barbell Blizzard is a team strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2-4 lifters/team and perform all 4 lifts; each lifter will receive 3 attempts for each lift.

  • Click here to register or for more information.

IN OTHER NEWS . . .
There will be a small price increase for members who have grandfathered membership rates. Please be on the lookout for an email with the details (only members with grandfathered rates will receive an email from me).  If you have any questions or concerns, please reach out to me at barb.mueller@testifysc.com. 

Thank you for your understanding and commitment to getting stronger with us at Testify Strength & Conditioning!

Barb Mueller
barb.mueller@testifysc.com

THIS WEEK’S CONDITIONING

Option 1
“Prowler Base+1”
1. Load up a manageable weight.
2. Sprint 40m at 85% intensity.
3. Rest 30 sec.
4. Repeat 5-15 times.

Courtesy of “Death by Prowler” (on Starting Strength).

Compare to 2024.08.26.

Option 2
Bike/row:
4 x 800m

Rest 3 minutes between each round. Score = slowest time.

Compare to 2024.08.05.

Option 3
1. 5 x 50 ft seated sled pull. Add weight each round. Rest as needed.
2. 5 x 100 ft duck walk. Add weight each round. Rest as needed.

Compare to 2024.07.08.

Option 4
Outdoors
4 rounds:
50 yd farmer carry
80 m sled drag
Rest 2 min

Indoors
4 rounds:
100 ft farmer carry
100 ft sled drag
Rest 2 min

Compare to 2024.07.08.

As always, we hope this helps you get stronger and live better!

The Testify Union - September 2, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video LIFTING SHOES: The Complete Guide to the Best and WORST Shoes! (Lifting Gear Series) (click the title to watch):

Andrew Tanczyk
Oh, so wearing shoes with air in the soles might not work out too well? 😂 😂

Phil
Agreed :-)

TESTIFY ONLINE COACHING

Want to get stronger working remotely with one of our Starting Strength Coaches? Click here to contact us and learn more.

Get Stronger. Live Better. Start today.

ARTICLES & VIDEOS

Starting Strength Coach Reveals the WORST Thing To Do with Your Squat
What's the worst mistake that you're making with your squat? Here’s what it probably is and how to fix it. Click here to watch.

 

Would You Rather . . . ?
If you're not sure whether or not you should strength train, there's only one question you need to ask yourself. Phil explains what it is and why it's an especially important question for your parents and grandparents. Click here to read.

 

Blast from the Past: Power Snatch vs Split Snatch vs Squat Snatch: Which One is BEST?
There are 3 different landing positions for the snatch, and each has its own advantages. Barb, Phil, and Becky explain and demonstrate these 3 different lifts. Click here to watch.

 

Blast from the Past: Spotting the Bench Press: Don't Make These Mistakes!
When someone messes up on the bench press, it's often the spotter. Phil takes a look at some common mistakes people make when spotting the bench press and also explains how to do it correctly. Click here to read.

“GET STRONGER - LIVE BETTER” SHIRTS ARE AVAILABLE!

Why do you train? Because getting stronger makes everything else easier. Get stronger. Live better. “Testify” to this message and represent your favorite gym with this shirt in several color options.

Click here to head to the Testify Store.

WHAT'S COMING UP

Reminder: We will be closed for training on Monday, 09/02/24, in observance of Labor Day.

Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Starting Strength Self-Sufficient Lifter Camp

  • September 28, 2024

  • Spend the day learning the Squat, Press, and Deadlift and how to self-evaluate your lifts while training in your garage or commercial gym without a coach.

  • Click here to register or for more information.

Testify Fall Classic

  • October 26, 2024

  • The annual Testify Fall Classic is back, and we invite you to be a part of it! This is a strengthlifting meet, which means the contested lifts will be the squat, press, and deadlift.

  • Click here to register or for more information.

Barbell Blizzard! A Winter Wonderland of Weights

  • December 14, 2024

  • Barbell Blizzard is a team strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2-4 lifters/team and perform all 4 lifts; each lifter will receive 3 attempts for each lift.

  • Click here to register or for more information.

THIS WEEK’S CONDITIONING

Option 1
Sled Pyramid – 4, 5, or 6 tiers
Go up and down a 4, 5, or 6 tier “sled pyramid.” The distance for each round is 80 m indoors (a down-back on the 40m course) or 200 ft outdoors (2 down-backs on the 50 ft course). Rest as needed.

For example, Bob does the following (4 tiers):
Round 1: Empty sled
Round 2: 25#
Round 3: 50#
Round 4: 75#
Round 5: 50#
Round 6: 25#
Round 7: Empty sled

Compare to 2024.07.01.

Option 2
Bike/row:
4 x 800m

Rest 3 minutes between each round. Score = slowest time.

Compare to 2024.06.10.

Option 3
Outdoors:
10 rounds:
25 yd yoke carry
Rest 1 minute

Indoors:
10 rounds:
30 yd yoke carry (15 yd down-back)
Rest 1 minute

Compare to 2024.05.13.

Option 4
10 x 50 ft farmer carry
Each carry is 25 ft down and 25 ft back and is for time. Rest 1 minute between carries.

Women: 97# per handle (80# of plates)
Men: 137# per handle (120# of plates)
(Note: Each handle weighs 17#.)

Compare to 2024.05.13.

As always, we hope this helps you get stronger and live better!

The Testify Republic - August 5, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video 4 Tactics to Triage Your Bench Press FAST | Get a BIGGER Bench (click the title to watch):

Alex
A quick question, how can you make sure you will place your elbows slightly in front of the bar at the bottom? Do you bend the bar?

Phil
Here are two cues that often work well:
1. Elbows forward
2. Lead with the elbows

However, if you're coaching yourself, it's important to video yourself to evaluate whether or not you're executing the cue properly. What the lift feels like and what's actually happening are often two different things, so remember to record yourself and then compare it to what's discussed in this video.

TESTIFY ONLINE COACHING

Want to get stronger working remotely with one of our Starting Strength Coaches? Click here to contact us and learn more.

Get Stronger. Live Better. Start today.

ARTICLES & VIDEOS

4 Tactics to Triage Your Bench Press FAST | Get a BIGGER Bench
We address four major technical aspects to focus on and evaluate when trying to improve your bench press. Click here to watch.

 

Your Most Important Piece of Training Gear - Part 1 (Lifting Gear Series)
What is your most important piece of gear, and why? This is the 6th article in our "Lifting Gear" series and is Part 1 of a mini-series as well. Click here to read.

 

Blast from the Past: Halting Deadlift for a BIGGER, Stronger Deadlift!
Want to improve your deadlift? The halting deadlift can help. We explain what a halting deadlift is, how to do it, and why you might want to utilize the halting deadlift in your training. Click here to watch.

 

Blast from the Past: The Deadlift: You're Doing This Wrong - Part 3
Your breathing is destroying your deadlift, and you probably don't even know it. In the 3rd article in our series on fixing the deadlift, Phil covers how to breathe correctly in the deadlift. Click here to read.

“GET STRONGER - LIVE BETTER” SHIRTS ARE AVAILABLE!

Why do you train? Because getting stronger makes everything else easier. Get stronger. Live better. “Testify” to this message and represent your favorite gym with this shirt in several color options.

Click here to head to the Testify Store.

WHAT'S COMING UP

Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Deadapalooza! The Annual Testify Deadlift Festival

  • August 23, 2024

  • Deadapalooza is a strength meet wherein the only contested lift is - you guessed it - the deadlift. There will be one bar (possibly multiple bars if numbers dictate), and the meet will be conducted in a "rising bar" format, so the weight on the bar only goes up! It's a ton of fun, so come on out!

  • Click here to register or for more information.

Minneapolis, MN: Starting Strength Squat & Deadlift Camp

  • August 31, 2024

  • Spend the day learning the theory and practice of the low bar back squat and the deadlift.

  • Participants will spend lots of time on the platform receiving coaching and instruction on the squat and deadlift in a small group setting. We will also have a lecture and discussion on programming and cover how to identify and correct common technical problems.

  • Click here to register or for more information.

Starting Strength Self-Sufficient Lifter Camp

  • September 28, 2024

  • Spend the day learning the Squat, Press, and Deadlift and how to self-evaluate your lifts while training in your garage or commercial gym without a coach.

  • Click here to register or for more information.

THIS WEEK’S CONDITIONING

Option 1
Sled
Outdoors:
10 rounds of:
Push sled 100 ft
Pull sled 100 ft (hand over hand)

Indoors:
20 rounds of:
Push sled 50 ft
Pull sled 50 ft (hand over hand)

Compare to 2024.06.03.

Option 2
Bike/row:
4 x 800m

Rest 3 minutes between each round. Score = slowest time.

Compare to 2024.05.13.

Option 3
Outdoors:
10 rounds:
25 yd yoke carry
Rest 1 minute

Indoors:
10 rounds:
30 yd yoke carry (15 yd down-back)
Rest 1 minute

Compare to 2024.04.15.

Option 4
10 x 50 ft farmer carry
Each carry is 25 ft down and 25 ft back and is for time. Rest 1 minute between carries.

Women: 97# per handle (80# of plates)
Men: 137# per handle (120# of plates)
(Note: Each handle weighs 17#.)

Compare to 2024.04.15.

As always, we hope this helps you get stronger and live better!

The Testify Sun - June 10, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Barbell Basics | Anatomy of a Barbell | Barbell Buyer's Guide (click the title to watch):

Patrick Hutton
That's a great introduction to barbells. However you don't quite reach Mark Rippetoe's level. There are three things you need to do to reach his level.
1) Get his accent, as a Brit I can barely understand what he's saying, but it's great to listen to.
2) Somehow I think he could make a 24 minute talk on brown paper bags sound interesting.
3) At some point in the talk as a stern aside you need to advise against doing curls.

Phil
Thanks for the comment, and it's true - I can't hold a candle to Rip's presentation :-)

TESTIFY ONLINE COACHING

Stop spinning your wheels and start getting stronger working remotely with one of our Starting Strength Coaches. Click here to contact us and learn more.

Get Stronger. Live Better. Start today.

ARTICLES & VIDEOS

Power Clean vs Squat Clean vs Split Clean: Which Should YOU Do?
In weightlifting (AKA Olympic weightlifting), there are 3 different landing positions, and each has its unique advantages. We cover each version as well as why you might want to perform it. Click here to watch.

 

LIFTING BELTS: The Complete Guide and What NOT to Get! (Lifting Gear Series)
We address everything related to lifting belts - why, how, what, where, when, and what NOT to buy as well. This is the second article in the "Lifting Gear" series. Click here to read.

 

Blast from the Past: 3 Reasons to STOP Using Percentages (or apps) for Your Warm-ups!
Warm-up percentage charts and warm-up apps are the diapers of the lifting world. You're better than that. You're a big kid now - it's time to move on to pull-ups. Phil explains why life is better without percentages and apps and shows you how to construct your own warm-ups quickly and easily. Click here to watch.

 

Blast from the Past: The Hook Grip - Some Clarifications
When should I use a hook grip, why does it work so well, and how can I stop being a wimp about the discomfort? Click here to read.

“GET STRONGER - LIVE BETTER” SHIRTS ARE AVAILABLE!

Why do you train? Because getting stronger makes everything else easier. Get stronger. Live better. “Testify” to this message and represent your favorite gym with this shirt in several color options.

Click here to head to the Testify Store.

WHAT'S COMING UP

Reminder: We will be closed for training on Saturday, June 22, as we are hosting the annual Testify Strongman Summer Showdown that day.

Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Testify Strongman Summer Showdown

  • June 22, 2024

  • Show up to lift, throw, carry, push, and pull big things, but most importantly, show up to have a great time with your fellow competitors and perhaps try something new!

  • Click here to register or for more information.

Testify IronFest VI

  • July 12, 2024

  • IronFest is a team-based strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2 lifters/team and perform all 4 lifts; each lifter will perform one upper body lift and one lower body lift, and each lifter will receive 3 attempts for each lift.

  • Click here to register or for more information.

Testify Fall Classic

  • October 26, 2024

  • The annual Testify Fall Classic is back, and we invite you to be a part of it! This is a strengthlifting meet, which means the contested lifts will be the squat, press, and deadlift.

  • Click here to register or for more information.

THIS WEEK’S CONDITIONING

Option 1
Sled
Outdoors:
10-20 x 25 yds EMOM at a weight of your choice

Every minute, push the sled 25 yards, i.e., if pushing the sled takes 20 seconds, then you have 40 seconds to rest. Perform 10-20 rounds.

Indoors:
10-20 x 100 ft EMOM at a weight of your choice

Every minute, push the sled 100 feet, i.e., if pushing the sled takes 20 seconds, then you have 40 seconds to rest. Perform 10-20 rounds.

Compare to 2024.04.08.

Option 2
Bike/row:
4 x 800m

Rest 3 minutes between each round. Score = slowest time.

Compare to 2024.03.18.

Option 3
Outdoors:
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
50 yd farmer carry (25 yd down-back)
Rest 1 minute

Indoors:
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
100 ft farmer carry (50 ft down-back)
Rest 1 minute

Compare to 2024.02.19.

Option 4
5-8 rounds:
50 ft sled push
50 ft sled pull (hand over hand)
Row 1 minute
Rest 1 minute

This can also be done in a group of three where the sledder determines how long the other two people row and rest.

Compare to 2024.02.19.

As always, we hope this helps you get stronger and live better!

Testify Today - May 13, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video How to (EASILY) Put on Tight & Stiff Knee Sleeves (TWO TIPS) (click the title to watch):

Matt Ronan
Just used the tip of the lifting sleeves inside a Stoic sleeve. Worked perfectly! I was starting to think I might need to size up but this works great. Thanks Phil!

Phil
Excellent – I’m glad it worked well for you!

TESTIFY ONLINE COACHING

Stop spinning your wheels and start getting stronger working remotely with one of our Starting Strength Coaches. Click here to contact us and learn more.

Get Stronger. Live Better. Start today.

ARTICLES & VIDEOS

How to (EASILY) Put on Tight & Stiff Knee Sleeves (TWO TIPS)
What's the easiest way to put on knee sleeves - especially sleeves that are tight and stiff as with brands like SBD, Stoic, and Pioneer? Click here to watch.

 

EASY Way to Open Your Barbell Packaging | How to Unbox Your New Barbell
Stop prying staples open or twisting your barbell packaging. We've opened a lot of barbells, and this method is - by far - the quickest and easiest way to open your new barbell packaging. Click here to read.

 

Blast from the Past: Can't do a Chin-up or Pull-up? Do This!
Why can't I do a chin-up or pull-up, and what's the first step I should take toward the goal of getting my first chin-up or pull-up? Click here to watch.

 

Blast from the Past: Get the Most Out of Your Warm-up
Don't waste your warm-up! Phil explains how NOT to miss out on the valuable opportunity provided by your warm-up. Click here to read.

TESTIFY HOODIES ARE AVAILABLE!

Looking to train in style? Get yourself a Testify hoodie - in practically any color! Get yours today and represent your favorite gym.

Click here to head to the Testify Store.

WHAT'S COMING UP

The annual Testify Barbell MAYhem was a great event this weekend, and we are extremely thankful to everyone involved! Loaders, referees, table officials, those who helped setup and tear down - thank you so much!

Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Starting Strength Self-Sufficient Lifter Camp

  • May 18, 2024

  • Spend the day learning the Squat, Press, and Deadlift and how to self-evaluate your lifts while training in your garage or commercial gym without a coach.

  • Click here to register or for more information.

Testify Strongman Summer Showdown

  • June 22, 2024

  • Show up to lift, throw, carry, push, and pull big things, but most importantly, show up to have a great time with your fellow competitors and perhaps try something new!

  • Click here to register or for more information.

Testify IronFest VI

  • July 12, 2024

  • IronFest is a team-based strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2 lifters/team and perform all 4 lifts; each lifter will perform one upper body lift and one lower body lift, and each lifter will receive 3 attempts for each lift.

  • Click here to register or for more information.

THIS WEEK’S CONDITIONING

Option 1
Sled
Outdoors:
10-20 x 25 yds EMOM at a weight of your choice

Every minute, push the sled 25 yards, i.e., if pushing the sled takes 20 seconds, then you have 40 seconds to rest. Perform 10-20 rounds.

Indoors:
10-20 x 100 ft EMOM at a weight of your choice

Every minute, push the sled 100 feet, i.e., if pushing the sled takes 20 seconds, then you have 40 seconds to rest. Perform 10-20 rounds.

Compare to 2024.03.11.

Option 2
Bike/row:
4 x 800m

Rest 3 minutes between each round. Score = slowest time.

Compare to 2024.02.19.

Option 3
Outdoors:
10 rounds:
25 yd yoke carry
Rest 1 minute

Indoors:
10 rounds:
30 yd yoke carry (15 yd down-back)
Rest 1 minute

Compare to 2024.01.22.

Option 4
10 x 50 ft farmer carry
Each carry is 25 ft down and 25 ft back and is for time. Rest 1 minute between carries.

Women: 97# per handle (80# of plates)
Men: 137# per handle (120# of plates)
(Note: Each handle weighs 17#.)

Compare to 2024.01.22.

As always, we hope this helps you get stronger and live better!