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!

The Testify Inquirer - July 29, 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):

A C
At last! A clear explanation of this totally nonsensical terminology!

Phil
Glad you found it useful, and thanks for the kind words. Hopefully, now the terminology is a bit more sensical :-)

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

7 Things Successful Lifters Do Before Pressing HEAVY (plus BONUS tip)
What should you take care of before a heavy press (AKA overhead press)? We cover 7 simple and effective tips - plus 1 bonus tip - when preparing to press heavy. Click here to watch.

 

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

 

Blast from the Past: FIX Your Press | Correct Your TERRIBLE Elbows to Press More!
Are your hideous elbows ruining your press? In this video - our fourth 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 2
Your wrists are messing up your deadlift, and you don't even know it. In the 2nd article in our series on correcting the deadlift, Phil covers how to achieve the correct wrist positioning. 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 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 2024.05.27.

Option 2
Bike/row:
4 x 3 minutes

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

Compare to 2024.05.06.

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 2024.04.08.

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 2024.04.08.

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!