BASIC Session 1


Session Overview



3 Rounds

6x DB Bench Press 

6x Walking Lunge e/s

6x Bodyweight Get-ups

60 sec. STOC  



6 Rounds – Difficult but doable (DBD)

8x DB Bench Press 

8x Bent Over Row

60 sec. Rest


Strength Endurance:

5 Rounds, one every 1:30.

3x Mastodon Complex


1 round is:

3x Jump Lunge with DB’s e/s (6x total)

3x Lunge with DB’s e/s

3x Jump Lunge e/s

3x Lunge e/s


Work Capacity:

8 rounds at hard pace

30 sec. SMOC

30 sec. Rest


Core / Resilience:

3 rounds

10x Weighted sit-up

5x Strict Renegade Row e/s

30 sec. Child pose

5x (not 10) Atlas Shoulder Complex