May 13, 2017

Exodus Elite – Competitor Training

Grease the Groove Warm Up:

Rope Climb (4 sets of 5-8 strict rope pull ups)


Toes-To-Bar (Strict toes to bar 3x 5-7 reps)

Gymnastics Strength

Weighted Pistol (5 sets of 5-7 weighted pistols)

Weighted Pistol each leg

Loaded Carry

Farmer’s Carry (Farmer carry 40′ out and back, 4 sets)


Reverse Ring Fly (Reverse Ring Fly 5×5, 3 sec pause at the top)

Sheena is a Punk Rocker COMP (AMRAP – Rounds and Reps)

AMRAP in 9 min

6 supine ring rows

100m bumper plate farmer carry (45/25)

15 Russian kb swing (70/53)

Scaling Guide: 3 – 5 rounds, about 2:15 per round.

Team Option: With a partner, spend 10 minutes working up to a challening deadlift for 3 reps. Then in 20 minutes, one person working at a time, 12 ring rows, 200m farmer carry (both run together, share one pair of plates), 30 Russian kb swings, 600m row.


Metcon (Time)

100 double unders, .5 mile airdyne/assault bike (75%), 1 min rest, 80 double unders,.5 mile airdyne/assault bike, 1 min rest, 60 double unders, .5 mile airdyne/assault bike, 1 min rest, 1 mile airdyne/assault bike (50%)

Percents are ‘effort’, but you can use pace if you know it for those distances

Mental Game

Warm-up (No Measure)