Subversive Fitness: Day 298 Of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


Day 298 Of 360

4 rounds of:


20 Mace front pendulum @ as heavy as possible (minimum 10kg. W, 12kg. M)
60 yd. Farmer carry @ as heavy as possible in 20 yd. intervals
1 minute rest


Lift, move, and carry in strong, organized positions; Soft equals sketchy, especially any time the directive is “as heavy as possible.” Maximize rest through mindful breathing and focus on what’s next.



Then, 6 rounds of:



6 Pull-up
20 Abmat sit-up (alternating with) V-up
:20 sec. rest


Pull-up and sit-up are scaled to ability, and should be challenging in each round. Finish having completed three Abmat and three V-up rounds.


Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.


And then:


100 yd. walking lunge @ heaviest mace weight used above


Take as little rest as needed, if any. Carry and lunge in strong, stable positions- no soft, casual movement. Weight for lunge may be carried in any organized manner you choose- scale to ability (Ex. Further from your body = significantly heavier).

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