Day 4/360: Wolf Brigade Subversive Fitness

Greg Walsh


Rochester, New York, United States

Strength and Conditioning

My goal for you is the same one I share with trainees at my gym: wide-range adaptability, physical proficiency, mental acuity, above-average durability.


I use a specific set of movements and lifts to develop and train the patterns we use the most in life, leisure, profession, and sport. You can find movement videos here and they will be continuously updated as we go along. 


If you haven't done so already, please read the Standards and Practices document here first and then begin.

5 rounds of:

20 yd. Farmer carry @ as heavy as possible in each
10 Goblet squat @ 1/2 of above


Rest as needed between sets. Today, use two kettlebells for carry, and one of the two for squat. Focus on tension/ bracing, and maintain high effort, and strong pace. If position breaks or squat sets require more than one interruption, adjust weight and continue. Be as mindful of the lifts and descents as we are the position in the carry itself.


Then, 10 minutes of:

10 “Prison” Abmat sit-up
:20 sec. rest


Complete as many quality rounds as possible, taking no more and no less than :20 sec. rest each round.


In the “prison” situp, we interlock our fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously. Keep your ass on the ground throughout. Sustain “prison” variation as long as possible, and adjust to regular Abmat sit-up and keep moving if position breaks.



And then:

50 calories or 3 minutes Airdyne– whichever comes first


Goal is completion of 50 calories, not running out the clock at 3 minutes.


And finally, “Time under tension”:

Anchored squat @ 15lb. W, 25lb. M


Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.



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