Fortitude Workout of the Day

Posted In: Fortitude
by: Greg Rehfeld

1 set max strict HSPUs
rest 2-3mins
1 set max kipping HSPUs

Then
accumulate 20 banded pistols/side
stay slow through ROM and clean up bad mechanics

Posted In: Fortitude
by: Greg Rehfeld

3 sets:
1 snatch high pull + 1 hang power + 1 OHS @ 60% 1RM snatch

3 sets:
2 squat snatches @ 70-80% 1RM snatch

3 sets:
3 snatch first pulls w/3 sec pause at knee @90-100% 1RM snatch

Posted In: Fortitude
by: Greg Rehfeld

5 sets:
@ 60-70% 1RM clean
1 High hang squat clean + 1 squat clean

3 sets: 
3 push jerks w 3 sec pause in dip @ 60-70%

Posted In: Fortitude
by: Greg Rehfeld

3×10 banded pistols/side “slow and controlled”

EMOM x 10
Min 1: 10 GHD Sit Ups
Min 2: 10 Reverse Hypers @ 40% back squat 1RM
Accumulate 3min Side plank/side

 

Posted In: Fortitude
by: Greg Rehfeld

Aerobic Capacity V2:
5k Row for time
record splits 1k,2k,3k,4k

Posted In: Fortitude
by: Greg Rehfeld

Aerobic Capacity V1 (24min): AB
Min1: 15 sec RPE 100
Min2: 30 sec RPE 90
Min3: 45 sec RPE 80
Min4: rest

 

Posted In: Fortitude
by: Greg Rehfeld

3x ME MU with no dip
*working on a high catch with tight elbow. Scale to transition if needed

3×10/side Staggered stance Double KB DL
*back foot bent and 70% pressure on front leg https://youtu.be/3G09DaS9N7g

3x 8-12 DB Row AHAP

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