The Testify Inquirer - December 16, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video 4 Simple Exercises to Get Stronger, Feel Better, and Have More Energy in 2025 (click the title to watch):

Tom (Senior Gym Bro)
I appreciate your videos, Film Makers!

“No Siri, it’s Phil Meggers, not Film Makers!”

All joking aside, I turned 65 two months ago, and I do these lifts 3 days a week, along with some other lifts.

I got back into weightlifting 3 years ago. Today I’m Much stronger and feel Much better, than I did when I started. Your channel has helped me So much since I found it a year ago. Thank you Phil!👍💪

Phil
That's fantastic, Tom (and Siri has actually made that mistake for me as well) - way to stick with it, and a happy belated birthday to you! Thanks for the kind words, and I'm glad our videos have been helpful for you.

Tom (Senior Gym Bro)
Thanks Phil! I’m also a survivor of colorectal cancer and melanoma in the last 8 years. I’m blessed to be cancer free right now.

Phil
You're welcome, and that's wonderful news!

TESTIFY ONLINE COACHING

Interested in getting stronger working remotely with one of our Starting Strength Coaches? Click here to book a free intro call and strategy session.

Get Stronger. Live Better. Start today.

ARTICLES & VIDEOS

4 Simple Exercises to Get Stronger, Feel Better, and Have More Energy in 2025
Want to get stronger, feel better (look better too!), and have more energy in the new year? We cover 4 simple exercises to help you achieve your fitness and health goals. Click here to watch.

 

The TRUTH About Breathing, Bracing, and Lifting Heavy
”Stop making this mistake. It’s inefficient, it’s unnecessary, and it makes you look like you’ve been reading too many 80s and 90s fitness magazines. The mistake we’re discussing is…” Click here to read.

 

Blast from the Past: The THREE Things Everyone Should Know About the Squat
Do these 3 things to get yourself into the strongest position when squatting. Click here to watch.

 

Blast from the Past: Shakira and the Press: Hips Don't Lie
”A common problem in the press is that - instead of reaching forward with the hips and using the rebound this creates - a lifter will accidentally…” Click here to read.

TESTIFY BEANIES ARE AVAILABLE!

Represent your favorite gym - even when it's cold outside!

And, it gets better - you can choose your beanie from EIGHT different colors!

Click here to head to the Testify Store.

WHAT'S COMING UP

The first ever Barbell Blizzard team event was a fantastic success! We had 9 different teams, over 30 people, and it was great to see people having fun and lifting big weights . . . to Christmas music, of course. The annual Testify Christmas party afterward was a ton of fun as well (complete with annual awards!) and y’all brought some amazing dishes. Thank you to everyone who was there!

Reminder: Below are the hours for the weeks of Christmas and New Year's (you can also find these on our Location & Hours page). Any days not listed retain their normal hours.

Christmas Week (2024)
Tuesday, 12/24/24: 5:00 a.m. - 9:30 a.m. (closed in the evening)
Wednesday, 12/25/24: Closed
Thursday, 12/26/24: 4:00 p.m. - 7:30 p.m. (closed in the morning)

New Year’s Week (2024-2025)
Tuesday, 12/31/24: 5:00 a.m. - 9:30 a.m. (closed in the evening)
Wednesday, 01/01/25: Closed
Thursday, 01/02/25: 4:00 p.m. - 7:30 p.m. (closed in the morning)

You can always find out what else is on the calendar by heading to our events page at www.testifysc.com/events as we’ll be posting some 2025 events soon!

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 2024.10.14.

Option 2
Bike/row:
3 rounds of:
8 x 20 sec on/40 sec off
Rest 3 min between rounds

Score = lowest distance

Compare to 2024.09.23.

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 2024.08.26.

Option 4
1. 5 yoke carries @ 30 yd (15 yd downback) – work up to heaviest carry
2. 5 rounds of 5 reps on the axle “clean and press away” – work up to heavy set of 5

Compare to 2024.08.26.

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

Whenever you want even more Testify in your life, here are some free resources:

  • Follow Testify on Instagram HERE.

  • Subscribe to Testify’s YouTube channel HERE.

  • Book a free intro and strategy session with us HERE.

  • Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

  • Get our free weekly email - containing useful videos, articles, and training tips - HERE.

The Testify Register - December 2, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video WRIST WRAPS: The Complete Guide and how NOT to Put Them On! (Lifting Gear Series) (click the title to watch):

Rafael Brum
Yo, totally underrated YouTube channel. Amazing work. This also helped me with my wrist pain when I do the bench press.

Phil
That’s excellent – I’m glad to hear that it helped with your wrist pain. Also, thanks for the kind words!

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

FIX Your Bench Press in under 2 Minutes: STOP Benching Vertically
Are you bench pressing with a vertical bar path? Don't. We cover why this is a problem and how to fix it. Click here to watch.

 

"This Made Him Look STUPID!" | Squat Mistake
Are you making this mistake when squatting? Well . . . don't. It's unnecessary, inefficient, and it makes you look like a newbie. We explain. Click here to read.

 

Blast from the Past: Training with Injuries: Should I Train or Should I Quit?!
When dealing with an injury, the right questions can make all the difference. Phil discusses the difference between "Should I train?" and "How can I train?" and gives some useful tools for training when injured. Click here to watch.

 

Blast from the Past: The Press: Make the Bar Go DOWN?!
Not sure about the hips movement in the press? Phil gives a useful way to approach and solve this problem. 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

Reminder: Testify members! Don't forget - the annual Testify Christmas Party is on Saturday, December 14, and it will begin immediately following the end of the Barbell Blizzard. We'll be running this year's party in an appetizer/potluck fashion, so bring an appetizer to pass around and something to drink, wear something outlandishly Christmasy, and let the festivities begin!

We're guessing a start time of around 5:00 p.m., but if you're not participating in the Barbell Blizzard, your best bet is probably to show up earlier than that, cheer on your fellow lifters at the Barbell Blizzard, and then we'll segue right into the party (tableware provided by Testify).

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 Pyramid – 4, 5, or 6 tiers
Go up and down a 4, 5, or 6 tier “sled pyramid” – rest as needed. 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 2024.09.30.

Option 2
Bike/row:
8 x 30 sec on/2:00 off

Score = least distance covered in any 30 second interval

Compare to 2024.09.09.

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 2024.08.12.

Option 4
1. 5 yoke carries @ 30 yd (15 yd downback) – work up to heaviest carry
2. 5 rounds of 5 reps on the axle “clean and press away” – work up to heavy set of 5

Compare to 2024.08.12.

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

Testify Newsday - November 18, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Cleans vs Power Cleans vs Hang Cleans - What's the Difference?! (click the title to watch):

Marcus Raynal
Not just the best video covering this topic bar none but one of the best educational videos on YouTube.

Phil
That is high praise – thank you very much!

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 Perfect Squat in 1 Minute | How to Squat Correctly
Learn the correct technique for squatting in 60 seconds. We quickly cover how to squat safely, effectively, and efficiently. Click here to watch.

 

Never Make This Squat Mistake Again (fast fix)
”Today’s topic is a mistake that is all too common - even in a few experienced lifters. It’s an error that is awfully silly, borderline dangerous, and fantastically simple to correct…” Click here to read.

 

Blast from the Past: SHOULDER FLEXIBILITY for the Squat | EASY Stretch to Fix Your Shoulders
Do you have a tough time achieving the low bar position when you squat due to your tight, inflexible shoulders? Phil discusses and demonstrates the bar stretch - a simple way to improve your situation without adding time to your training. Click here to watch.

 

Blast from the Past: Are You Finishing Your Deadlift Wrong?
A common problem in the deadlift is a misunderstanding of what finishing the lift should look and feel like. Let’s fix this fast. 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

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 are a few of our upcoming events, and you can always 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.

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 2024.09.16.

Option 2
Bike/row:
4 x 3 minutes

Rest 3 minutes between each round. Score = lowest distance.

Compare to 2024.08.26.

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 2024.07.29.

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

Compare to 2024.07.29.

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

Testify Herald - September 30, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video 3 Habits that Instantly Boost Your Deadlift (click the title to watch):

Art Barkley
Another excellent tutorial! Much appreciated. I tried your idea of “bowing to the floor and looking for my mid foot” and it really helped, particularly on the 4th and 5th reps. Thank you!

Phil
That's great to hear, and you're welcome!

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

3 Habits that Instantly Boost Your Deadlift
Phil covers 3 habits that will improve your deadlift and add weight to the bar immediately. Click here to watch.

 

What You Should NEVER Do When Pressing!
Is your bar path all sorts of terrible when you press? It's destroying your press. Here are 3 simple cues to help you fix it. Click here to read.

 

Blast from the Past: Power Jerk vs Squat Jerk vs Split Jerk: Which One is BEST?
There are 3 different types of jerk, and each has its own advantages and disadvantages. Phil and Becky explain and demonstrate the power jerk, squat jerk, and split jerk. Click here to watch.

 

Blast from the Past: The Box Squat: What, How, and Why
What are box squats, how do you perform them, and why might a lifter do them? Phil explains. 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.

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.

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.

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” – rest as needed. 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 2024.07.29.

Option 2
Bike/Row for 9 rounds:
1 min on
1 min off

Record distance for each round.

Compare to 2024.07.08.

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 2024.06.10.

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 2024.06.10.

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

Testify Journal - August 26, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Starting Strength Squat Looks HORRIFYING, Here's Why (click the title to watch):

EatMeatandLiftWeights
What I find horrifying, even more than death, is to end up weak, frail and dependent on others for basic needs when I am older. I am a 61 yo woman and love lifting heavy, I will never give it up, it's a game changer.

Phil
That's fantastic that you love lifting heavy, and absolutely - it's a game changer.

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

Shoes, Wraps, Belts, and more...STOP Making These MISTAKES With Your Lifting Gear - Part 2
You're making some mistakes with your lifting gear, and you don't even know it. In Part 2 of this series, we cover 7 more errors (and how to fix them) that lifters make with their equipment. Click here to watch.

 

What is a Hang Power Snatch? | Olympic Weightlifting Technique
What is a hang power snatch? How is it different from a snatch, power snatch, or hang snatch? Phil covers it all here in this brief article. Click here to read.

 

Blast from the Past: FIX Your Press in less than TWO MINUTES! | Get Your Focal Point Right
Is your focal point - or lack thereof - destroying your press? In this video - our sixth in the series of Saturday Shorts on fixing the press - we quickly discuss and demonstrate how to solve this problem. Click here to watch.

 

Blast from the Past: The Deadlift: You're Doing This Wrong - Part 6
Stop yanking or jerking the bar off the floor. It's not efficient, and it won't help you when it gets heavy. In the 6th article in our series on fixing the deadlift, Phil helps you identify and fix this problem. 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

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

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.

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.

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.

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 2024.06.24.

Option 2
Bike/row:
4 x 3 minutes

Rest 3 minutes between each round. Score = lowest distance.

Compare to 2024.06.03.

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 2024.05.06.

Option 4
1. 5 yoke carries @ 30 yd (15 yd downback) – work up to heaviest carry
2. 5 rounds of 5 reps on the axle “clean and press away” – work up to heavy set of 5

Compare to 2024.05.06.

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

Testify Star-Advertiser - August 12, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Get a Better Clean Rack Position | Olympic Weightlifting (click the title to watch):

A A
I was holding the bar with my wrists and now, they hurt really bad when bent, even during push ups. I whish i knew this 1 month early.

Phil
Sorry to hear about the wrist pain - I hope this proves very useful to you going forward!

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

STOP Making These MISTAKES With Your Lifting Gear | Part 1: Errors #1-7
You're making some mistakes with your lifting gear, and you don't even know it. In Part 1 of this series, we cover 7 errors (and how to fix them) that lifters make with their equipment. Click here to watch.

 

What is a Hang Snatch? | Olympic Weightlifting Technique
What is a hang snatch? How is it different from a power snatch, hang power snatch, or snatch? We explain it all here in this brief article. Click here to read.

 

Blast from the Past: FIX Your Press | Correct Your AWFUL Grip to Press More!
Is your awful grip ruining your press? In this video - our 5th in the series of Saturday Shorts on fixing the press - Phil quickly discusses and demonstrates how to solve this problem. Click here to watch.

 

Blast from the Past: The Deadlift: You're Doing This Wrong - Part 4
Lack of knee extension and raising your chest too soon on the deadlift are related errors, and in the 4th article in our series on fixing the deadlift, we cover how to correct these issues and add pounds to your pull. 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:
10-20 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 2024.06.10.

Option 2
Bike/row:
4 x 3 minutes

Rest 3 minutes between each round. Score = lowest distance.

Compare to 2024.05.20.

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 2024.04.22.

Option 4
1. 5 yoke carries @ 30 yd (15 yd downback) – work up to heaviest carry
2. 5 rounds of 5 reps on the axle “clean and press away” – work up to heavy set of 5

Compare to 2024.04.22.

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