The Testify Globe - September 9, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

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

doffe halls
Awsome to se older do strength training, something Swedens PRO need to focus.

Phil
We get to work with some pretty great people :-)

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 Signs You're Using Your Lifting Equipment WRONG
Are you making some mistakes with your weight lifting gear? You might be, and you probably don't even know it. In Part 3 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 the BEST Time of Day to Train? (it's not what you think)
What time of day should you train? Morning or evening? Maybe lunchtime? We cut to the chase. Click here to read.

 

Blast from the Past: FIX Your Press | Correct Your TERRIBLE Knees to Press More!
Are your terrible knees ruining your press? In this video - our seventh and final 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: Spotting the Squat: Don't Make These Mistakes!
Spotting the squat shouldn't be complicated. Phil takes a look at some common mistakes people make when spotting the squat, and he 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

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
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 2024.07.08.

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

Score = least distance covered in any 30 second interval

Compare to 2024.06.17.

Option 3
8 rounds:
Outdoors:
4 tire flips
50 yd sled push (25 yd down-back)
Rest 1 minute

Indoors:
4 tire flips
100 ft sled push (50 ft down-back)
Rest 1 minute

Compare to 2024.05.20.

Option 4
Sandbag-over-bars
Set yoke at #33 for women or #35 for men.
1. 1 minute AMRAP
2. 5 rounds of 2 reps every 2 minutes (speed!)
3. 1 minute AMRAP

Weights
Female under 40 years
140 lbs and under: 75 lbs
140.1 lbs – 185 lbs: 100 lbs
185.1 lbs and over: 150 lbs

Female 40 years and over
140 lbs and under: 50 lbs
185 lbs and under: 75 lbs
185.1 lbs and over: 100 lbs

Male under 40 years
185 lbs and under: 150 lbs
185.1 lbs – 235 lbs: 200 lbs
235.1 lbs and over: 250 lbs

Male 40 years and over
185 lbs and under: 100 lbs
185.1 lbs – 235 lbs: 150 lbs
235.1 lbs and over: 200 lbs

Compare to 2024.05.20.

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!

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 Review - August 19, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video The Rules of Olympic Weightlifting - How to Avoid Red Lights! (click the title to watch):

Matthew
me frantically watching this so i can explain to my whole family why our country just got the red lights 😭

Phil
Hope it helped!

Matthew
lol BRONZE 🥉🇹🇼. I'll see you in 4 years

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 MISTAKES Beginners Make that Experienced Lifters NEVER Do (plus a bonus tip)
Beginner lifters make these 4 mistakes in the squat, press, deadlift, and bench press. We explain and cover how to successfully fix them. Click here to watch.

 

Your Most Important Piece of Training Gear - Part 2 (Lifting Gear Series)
We discuss how to effectively and efficiently use your most important piece of equipment - the training log. This is the 7th article in our "Lifting Gear" series and is Part 2 of the "Training Log" mini-series. Click here to read.

 

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

 

Blast from the Past: The Deadlift: You're Doing This Wrong - Part 5
There is ONE correct way to grip the bar in the deadlift, and it's probably not what you think. In the 5th article in our series on fixing the deadlift, Phil explains what's up. 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
“Prowler Base”
1. Load up a manageable weight.
2. Sprint 40m at 85% intensity.
3. Rest until breathing and heart rate slow down. (45 sec – 2 min)
4. Repeat 5-15 times.

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

Compare to 2024.06.17.

Option 2
Bike/row:
5 min on
4 min off
4 min on
3 min off
3 min on
2 min off
2 min on
1 min off
1 min on

Record distance for each interval and add for total distance.

Compare to 2024.05.27.

Option 3
5-10 rounds of:
30 sec ME tire flips
30 sec rest

Compare to 2024.04.29.

Option 4
Sandbag-over-bars
Set yoke at #33 for women or #35 for men.
1. 1 minute AMRAP
2. 5 rounds of 2 reps every 2 minutes (speed!)
3. 1 minute AMRAP

Weights
Female under 40 years
140 lbs and under: 75 lbs
140.1 lbs – 185 lbs: 100 lbs
185.1 lbs and over: 150 lbs

Female 40 years and over
140 lbs and under: 50 lbs
185 lbs and under: 75 lbs
185.1 lbs and over: 100 lbs

Male under 40 years
185 lbs and under: 150 lbs
185.1 lbs – 235 lbs: 200 lbs
235.1 lbs and over: 250 lbs

Male 40 years and over
185 lbs and under: 100 lbs
185.1 lbs – 235 lbs: 150 lbs
235.1 lbs and over: 200 lbs

Compare to 2024.04.29.

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 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!