DAY 1:

Workout Variations:

Rx’d
3 rounds for time:
20 burpees over an object
400-meter run

Intermediate
3 rounds for time:
15 burpees over an object
400-meter run

Beginner
3 rounds for time:
10 burpees
200-meter run

Accessory:

Skill Work
Rest, stretch recover

Stretching
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot

Stimulus:

• 8:00-12:00
• Scale the height of the object to ensure you finish the reps in 2:00 or less.
• Scale the distance of the run to ensure you finish in 2:00 or less.

DAY 2:

Workout Variations:

Rx’d
4 rounds for reps:
:20 walking lunges (35/45-lb rucksack)
:10 rest

Rest 2:00

4 rounds for reps:
:20 box step-ups (20 inches) (35/45-lb rucksack)
:10 rest

Intermediate
4 rounds for reps:
:20 walking lunges (20/30-lb rucksack)
:10 rest

Rest 2:00

4 rounds for reps:
:20 box step-ups (20 inches) (20/30-lb rucksack)
:10 rest

Beginner
4 rounds for reps:
:20 walking lunges (unweighted)
:10 rest

Rest 2:00

4 rounds for reps:
:20 box step-ups (12 inches) (unweighted)
:10 rest

Accessory:

Skill Work
3 sets:
15 banded side-steps (right)
15 banded side-steps (left)

Stretching
2 rounds:
1:00 calf roll/side
1:00 quad roll/side

Stimulus:

• 6:00 (including rest)
• Use a box height consistent with how you plan to tackle CHAD1000X on Nov. 11.
• In today’s skill work, use a band that allows you to complete 15 reps unbroken without stopping. Rest as needed between sets.1) Beginner // No rucksack. You pick the height of the step-ups.
  2) Intermediate // 20/30-lb rucksack. You pick the height of the step-ups.
  3) Rx’d // 35/45-lb rucksack. Use a 20-inch box for step-ups.

DAY 3:

Workout Variations:

Rx’d
5 sets for time:
100-meter farmers carry (20/35 lb)
– Rest 2:00 between sets.

Intermediate
5 sets for time:
100-meter farmers carry (15/25 lb)
– Rest 2:00 between sets.

Beginner
5 sets for time:
50-meter farmers carry (10/15 lb)
– Rest 2:00 between sets.

Accessory:

Skill Work
Accumulate:
100 hollow rocks

Stretching
1 set:
200-meter cooldown walk
1:00 double-forearm stretch

Stimulus:

• 15:00-20:00
• Scale the dumbbell loading to finish this session in 20:00 or less (including rest).

DAY 4: REST

DAY 5:

Workout Variations:

Rx’d
3 sets:
15 good mornings (empty barbell)
15 sit-ups
:30 plank hold

Intermediate
Same as Rx’d

Beginner
3 sets:
15 good mornings (unweighted)
15 sit-ups
:30 plank hold

Accessory:

Skill Work
3 sets:
15 glute bridges
:30 bottom of the squat hold
– Rest as needed between sets.

Stretching
3 sets:
:30 cobra stretch
:30 spiderman stretch, left
:30 spiderman stretch, right

Stimulus:

• 5:00-10:00
• Substitute the good mornings for GHD hip extensions if you have access to a GHD.
• Rest as needed between movements.
• Hold the plank on the forearms or hands (with arms extended). You can also switch as needed.
• In today’s skill work, use a single dumbbell to add load to the glute bridges if you want an added challenge.

DAY 6:

Workout Variations:

Rx’d
5 rounds for max reps:
1:00 double-dumbbell floor presses (35/50 lb)
1:00 double-dumbbell bent over rows
– Rest 2:00 between rounds.

Intermediate
5 rounds for max reps:
1:00 double-dumbbell floor presses (20/35 lb)
1:00 double-dumbbell bent over rows
– Rest 2:00 between rounds.

Beginner
3 rounds for max reps:
1:00 double-dumbbell floor presses (10/15 lb)
1:00 double-dumbbell bent over rows
– Rest 2:00 between rounds.

Accessory:

Skill Work
Rest, stretch, recover.

Stretching
Accumulate:
1:00 banded shoulder stretch/arm

Stimulus:

• 20:00 (including rest)
• Use a load that allows you to complete roughly 10-15+ reps/round of each movement when fresh.

DAY 7: REST

Week 2

DAY 1:

Workout Variations:

Rx’d
4 rounds for reps:
:20 air squats
:10 rest

Rest 2:00

4 rounds for reps:
:20 double-dumbbell deadlifts (35/50 lb)
:10 rest

Intermediate
4 rounds for reps:
:20 air squats
:10 rest

Rest 2:00

4 rounds for reps:
:20 double-dumbbell deadlifts (20/35 lb)
:10 rest

Beginner
4 rounds for reps:
:20 air squats
:10 rest

Rest 2:00

4 rounds for reps:
:20 single-dumbbell sumo deadlifts (15 lb)
:10 rest

Accessory:

Skill Work
Accumulate:
100 hollow rocks

Stretching
2 sets:
:30 frog stretch
:30 couch stretch/leg

Stimulus:

• 6:00 (including rest)
• Use a dumbbell loading that allows you to keep moving for the entire interval.

DAY 2:

Workout Variations:

Rx’d
3 rounds for time:
400-meter run
21 single-dumbbell swings (35/50 lb)
6 single-dumbbell bent-over rows/arm

Intermediate
3 rounds for time:
400-meter run
21 single-dumbbell swings (20/35 lb)
6 single-dumbbell bent-over rows/arm

Beginner
3 rounds for time:
200-meter run
21 single-dumbbell swings (10/15 lb)
6 single-dumbbell bent-over rows/arm

Accessory:

Skill Work
Rest, stretch, and recover

Stretching
1 set:
1:00 doorway pec stretch/side

Stimulus:

• 8:00-12:00
• Scale the distance of the run to finish in 2:00 or less.
• Scale the dumbbell loading to finish the swings in 1-2 sets in each round.

DAY 3:

Workout Variations:

Rx’d
For time:
150 weighted step-ups (35/45-lb rucksack)

Intermediate
For time:
150 weighted step-ups (20/30-lb rucksack)

Beginner
For time:
75 step-ups (12 inches) (unweighted)

Accessory:

Skill Work
Rest, stretch, and recover

Stretching
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg

Stimulus:

• 10:00-15:00
• Aim to maintain an average pace of at least 10 step-ups per minute.
• Use a box height and loading consistent with how you plan to tackle CHAD1000X on Nov. 11.
  1) Beginner // No rucksack. You pick the height of the step-ups.
  2) Intermediate // 20/30-lb rucksack. You pick the height of the step-ups.
  3) Rx’d // 35/45-lb rucksack. Use a 20-inch box for step-ups.

DAY 4: REST

DAY 5:

Workout Variations:

Rx’d
For time:
100 burpees to a target (12 inches)

Intermediate
For time:
75 burpees to a target (6 inches)

Beginner
For time:
50 burpees (no target)

Accessory:

Skill Work
3 sets:
10 single-leg dumbbell deadlifts/leg
– Rest as needed between sets.
– Use a single dumbbell.

Stretching
Accumulate:
1:00 foam roll calf/leg

Stimulus:

• 8:00-12:00
• If you can not maintain at least 8 reps per minute, scale the reps and height of the jump.
• Use a dumbbell loading for the skill work that allows you to complete all 10 reps unbroken. Increase the loading as you are able.

DAY 6:

Workout Variations:

Rx’d
3 sets:
10 staggered-stance good mornings/leg (empty barbell)
20 alternating V-ups

Intermediate
Same as Rx’d

Beginner
3 sets:
10 staggered-stance good mornings/leg (unweighted)
15 sit-ups

Accessory:

Skill Work
3 sets:
15 banded side-steps (right)
15 banded side-steps (left)

Stretching
2 sets:
:30 child’s pose
:15-:30 Samson stretch/leg

Stimulus:

• 8:00-12:00
• Rest as needed between movements.
• In today’s skill work, use a band that allows you to complete 15 reps unbroken without stopping. Rest as needed between sets.

DAY 7: REST

Week 3

DAY 1:

Workout Variations:

Rx’d
2 sets for time:
800-meter ruck/jog (35/45-lb rucksack)
– Rest 2:00 between sets.

Intermediate
2 sets for time:
800-meter ruck/jog (20/30-lb rucksack)
– Rest 2:00 between sets.

Beginner
2 sets for time:
400-meter jog
– Rest 2:00 between sets.

Accessory:

Skill Work
Rest, stretch, recover.

Stretching
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot

Stimulus:

• 15:00-20:00 (including rest)
• Use loading consistent with how you plan to tackle CHAD1000X on Nov. 11.
  1) Beginner // No rucksack.
  2) Intermediate // 20/30-lb rucksack.
  3) Rx’d // 35/45-lb rucksack.

DAY 2:

Workout Variations:

Rx’d
For time:
50 V-ups
400-meter run
30 double-dumbbell deadlifts (35/50 lb)
20 double-dumbbell hang power cleans
10 double-dumbbell push presses

Intermediate
For time:
50 V-ups
400-meter run
30 double-dumbbell deadlifts (20/35 lb)
20 double-dumbbell hang power cleans
10 double-dumbbell push presses

Beginner
For time:
40 sit-ups
200-meter run
30 double-dumbbell deadlifts (10/15 lb)
20 double-dumbbell hang power cleans
10 double-dumbbell push presses

Accessory:

Skill Work
Rest, stretch, and recover

Stretching
1 set:
200-meter cooldown walk
1:00 couch stretch/side
1:00 hamstring stretch/side

Stimulus:

• 8:00-12:00
• Scale the dumbbell loading to allow you to complete all movements in 3 sets or less.

DAY 3:

Workout Variations:

Rx’d
8 rounds for reps:
:20 box step-ups (20 inches)
:10 rest

Rest 2:00

4 rounds for reps:
:20 ruck-weighted walking lunges (35/45-lb rucksack)
:10 rest

Intermediate
8 rounds for reps:
:20 box step-ups (20 inches)
:10 rest

Rest 2:00

4 rounds for reps:
:20 ruck-weighted walking lunges (20/30-lb rucksack)
:10 rest

Beginner
8 rounds for reps:
:20 box step-ups (12 inches)
:10 rest

Rest 2:00

4 rounds for reps:
:20 walking lunges (unweighted)
:10 rest

Accessory:

Skill Work
3 sets:
15 banded side-steps (right)
15 banded side-steps (left)

Stretching
Accumulate:
:30 Samson stretch/side
:30 elevated pigeon stretch/side
:30 sit-and-reach stretch

Stimulus:

• 8:00 (including rest)
• Use a box height and loading consistent with how you plan to tackle CHAD1000X on Nov. 11.
• In today’s skill work, use a band that allows you to complete 15 reps unbroken without stopping. Rest as needed between sets.
  1) Beginner // No rucksack. You pick the height of the step-ups.
  2) Intermediate // 20/30-lb rucksack. You pick the height of the step-ups.
  3) Rx’d // 35/45-lb rucksack. Use a 20-inch box for step-ups.

DAY 4: REST

DAY 5:

Workout Variations:

Rx’d
3 sets:
20 good mornings (empty barbell)
1:00 plank hold

Intermediate
Same as Rx’d

Beginner
3 sets:
20 good mornings (unweighted)
:30 plank hold

Accessory:

Skill Work
3 sets:
15 glute bridges
:30 bottom of the squat hold
– Rest as needed between sets.

Stretching
Accumulate:
1:00 foam roll calves
1:00 cobra stretch

Stimulus:

• 6:00-12:00
• Hold the plank on the forearms or hands (with arms extended). You can also switch as needed.
• Substitute the good mornings for GHD hip extensions if you have access to a GHD.
• Rest as needed between movements.
• In today’s skill work, use a single dumbbell to add load to the glute bridges if you want an added challenge.

DAY 6:

Workout Variations:

Rx’d
5 rounds for time:
15 single-dumbbell push jerks (35/50 lb)
12 double-dumbbell bent-over rows
9 single-arm dumbbell sumo deadlift high pulls

Intermediate
5 rounds for time:
15 single-dumbbell push jerks (20/35 lb)
12 double-dumbbell bent-over rows
9 single-arm dumbbell sumo deadlift high pulls

Beginner
5 rounds for time:
12 single-dumbbell push jerks (10/15 lb)
9 double-dumbbell bent-over rows
6 single-arm dumbbell sumo deadlift high pulls

Accessory:

Skill Work
Rest, stretch, and recover

Stretching
Accumulate:
1:00 banded shoulder stretch/arm

Stimulus:

• 8:00-12:00
• Scale the dumbbell loading to allow you to complete all movements in 3 sets or less.

DAY 7: REST

Week 4

DAY 1:

Workout Variations:

Rx’d
For time:
50-40-30-20-10
Push-ups
25-20-15-10-5
Jumps to or over an object

Intermediate
For time:
25-20-15-10-5
Push-ups
Jumps to or over an object

Beginner
For time:
20-15-10-5
Push-ups from the knees
Jumps to or over an object

Accessory:

Skill Work
Rest, stretch, recover.

Stretching
1 set:
1:00 doorway pec stretch/side

Stimulus:

• 10:00-15:00
• Scale the reps of the push-ups to finish the first set in 3:00 or less.
• The height of the object should allow you to keep moving and minimize any extended breaks.

DAY 2:

Workout Variations:

Rx’d
5 sets for total reps:
:30 double-dumbbell deadlifts (35/50 lb)
:30 rest
:30 alternating single-dumbbell Cossack squats
:30 rest

Intermediate
5 sets for total reps:
:30 double-dumbbell deadlifts (20/35 lb)
:30 rest
:30 alternating single-dumbbell Cossack squats
:30 rest

Beginner
5 sets for total reps:
:30 double-dumbbell deadlifts (10/15 lb)
:30 rest
:30 alternating Cossack squats
:30 rest

Accessory:

Skill Work
4 sets:
:20 flutter kicks
:10 rest
:20 Russian twists
:10 rest

Stretching
Accumulate:
1:00 foam roll IT band/leg

Stimulus:

• Complete 8 or more reps in each :30 interval
• Scale the dumbbell loading to allow you to keep moving for as much of the interval as possible.
• In today’s skill work, move for as much of the interval as possible. As a challenge, hold a med ball on your chest during the flutter kicks and twist with it during the Russian twists.

DAY 3:

Workout Variations:

Rx’d
5 sets for time:
150-meter double-kettlebell front-rack carry (26/35 lb)
– Rest 2:00 between sets.

Intermediate
5 sets for time:
150-meter double-kettlebell front-rack carry (18/26 lb)
– Rest 2:00 between sets.

Beginner
5 sets for time:
150-meter single-dumbbell front-rack carry (10/15 lb)
– Rest 2:00 between sets.

Accessory:

Skill Work
Accumulate:
100 hollow rocks

Stretching
Accumulate:
30 reach, roll, and lift

Stimulus:

• Complete each set in 2:30 or less.
• Scale the load of the kettlebells to complete each carry in 2 sets or less. Push to go unbroken.

DAY 4: REST

DAY 5:

Workout Variations:

Rx’d
3 rounds for time:
1,000-meter run
80 double-unders

Intermediate
3 rounds for time:
1,000-meter run
1:00 double-under attempts

Beginner
3 rounds for time:
400-meter run
1:00 single-unders

Accessory:

Skill Work
Rest, stretch, recover.

Stretching
1 set:
1:00 foam roll calves/side
1:00 standing calf stretch/side

Stimulus:

• 18:00-24:00
• Scale the distance of the run and difficulty of the jump rope to finish each round within 6:00-8:00.

DAY 6:

Workout Variations:

Rx’d
3 sets:
10 good mornings (empty barbell)
20 weighted single-dumbbell sit-ups (35/50 lb)

Intermediate
3 sets:
10 good mornings (empty barbell)
20 weighted single-dumbbell sit-ups (20/35 lb)

Beginner
3 sets:
10 good mornings (unweighted)
15 sit-ups

Accessory:

Skill Work
3 sets:
15 glute bridges
:30 bottom of the squat hold
– Rest as needed between sets.

Stretching
Accumulate:
1:00 sit and reach (right leg)
1:00 sit and reach (left leg)
1:00 sit and reach (straddle)

Stimulus:

• 8:00-12:00.
• If you have access to a GHD, consider substituting the weighted situps with 10-20 GHD sit-ups per round.
• Rest as needed between movements.
• In today’s skill work, use a single dumbbell to add load to the glute bridges if you want an added challenge.

DAY 7: REST

Week 5

DAY 1:

Workout Variations:

Rx’d
For time:
250 weighted step-ups (20 inches) (35/45-lb rucksack)

Intermediate
For time:
250 weighted step-ups (20 inches) (20/30-lb rucksack)

Beginner
For time:
125 step-ups (12 inches) (unweighted)

Accessory:

Skill Work
Rest, stretch, recover.

Stretching
2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg

Stimulus:

• 15:00-25:00
• Aim to maintain an average pace of at least 10 step-ups per minute.
• Use height and loading consistent with how you plan to tackle CHAD1000X on Nov. 11.
  1) Beginner // No rucksack. You pick the height of the step-ups.
  2) Intermediate // 20/30-lb rucksack. You pick the height of the step-ups.
  3) Rx’d // 35/45-lb rucksack. Use a 20-inch box for step-ups.

DAY 2:

Workout Variations:

Rx’d
3 rounds for reps:
2:00 double-dumbbell renegade rows (20/35 lb)
2:00 double-dumbbell shoulder presses
2:00 run
– Rest 1:00 after each movement.

Intermediate
3 rounds for reps:
2:00 double-dumbbell renegade rows (15/25 lb)
2:00 double-dumbbell shoulder presses
2:00 run
– Rest 1:00 after each movement.

Beginner
3 rounds for reps:
2:00 single-dumbbell upright rows (10/15 lb)
2:00 single-dumbbell shoulder presses
2:00 jog
– Rest 1:00 after each movement.

Accessory:

Skill Work
Rest, stretch, recover.

Stretching
1 set:
1:00 banded shoulder stretch/arm

Stimulus:

• 26:00 (including rest)
• The dumbbell loading should allow you to complete a minimum of 20 reps in each movement.
• Aim to complete at least 200 meters in the 2:00 of running, with advanced athletes pushing for 400 meters or more. If you are running inside, set up a shuttle run (25 feet out and 25 feet back).

DAY 3:

Workout Variations:

Rx’d
7 sets for total reps:
1:00 weighted squats (35/45-lb rucksack)
1:00 rest

Intermediate
7 sets for total reps:
1:00 weighted squats (20/30-lb rucksack)
1:00 rest

Beginner
5 sets for total reps:
1:00 air squats
1:00 rest

Accessory:

Skill Work
Accumulate:
2:00 L-sit hold

Options:
1) Both legs extended
2) One leg extended
3) Knees tucked to the chest

Stretching
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back

Stimulus:

• 13:00 (including rest)
• Use loading consistent with how you plan to tackle CHAD1000X on Nov. 11.
• In today’s skill work, choose an option that allows you to hold for consistent sets of :10 or longer. If you can hold for :45+ the option is too easy.
  1) Beginner // No rucksack.
  2) Intermediate // 20/30-lb rucksack.
  3) Rx’d // 35/45-lb rucksack.

DAY 4: REST

DAY 5:

Workout Variations:

Rx’d
3 sets:
10 staggered-stance good mornings/leg (empty bar)
:30 hollow hold

Intermediate
Same as Rx’d

Beginner
3 sets:
10 staggered-stance good mornings/leg (unweighted)
:30 plank hold

Accessory:

Skill Work
3 sets:
15 banded side-steps (right)
15 banded side-steps (left)

Stretching
Accumulate:
1:00 foam roll IT band/leg
1:00 cobra stretch

Stimulus:

• 5:00-10:00
• Substitute the good mornings for GHD hip extensions if you have access to a GHD.
• Rest as needed between movements.
• In today’s skill work, use a band that allows you to complete 15 reps unbroken without stopping. Rest as needed between sets.

DAY 6:

Workout Variations:

Rx’d
For time:
60-48-36-24-12
Double-unders
30-24-18-12-6
Dumbbell power cleans (35/50 lb)

Intermediate
For time:
30-24-18-12-6
Double-unders
Dumbbell power cleans (20/35 lb)

Beginner
For time:
30-24-18-12-6
Single-unders
15-12-9-6-3
Dumbbell power cleans (10/15 lb)

Accessory:

Skill Work
Rest, stretch, and recover

Stretching
Accumulate:
1:00 double-forearm stretch
1:00 lacrosse ball roll/foot

Stimulus:

• 8:00-12:00
• Scale the dumbbell loading to allow you to complete the first set of power cleans in 4 sets or less.

DAY 7: REST

Week 6

DAY 1:

Workout Variations:

Rx’d
1 set for time:
1,600-meter ruck/jog (35/45-lb rucksack)

Intermediate
1 set for time:
1,600-meter ruck/jog (20/30-lb rucksack)

Beginner
1 set for time:
800-meter jog (unweighted)

Accessory:

Skill Work
Rest, stretch, and recover

Stretching
1 set:
1:00 foam roll calves/side
1:00 seated pike stretch

Stimulus:

• 15:00-20:00
• Use loading consistent with how you plan to tackle CHAD1000X on Nov. 11.
  1) Beginner // No rucksack.
  2) Intermediate // 20/30-lb rucksack.
  3) Rx’d // 35/45-lb rucksack.

DAY 2:

Workout Variations:

Rx’d
7 sets for total reps:
1:00 ruck-weighted walking lunges (35/45-lb rucksack)
1:00 rest

Intermediate
7 sets for total reps:
1:00 ruck-weighted walking lunges (20/30-lb rucksack)
1:00 rest

Beginner
7 sets for total reps:
1:00 walking lunges (unweighted)
1:00 rest

Accessory:

Skill Work
Accumulate:
100 hollow rocks

Stretching
1 set:
1:30 foam roll quads
1:00 couch stretch/leg

Stimulus:

• 13:00 (including rest)
• Aim to complete at least 10 lunges in each minute of work.
• Use loading consistent with how you plan to tackle CHAD1000X on Nov. 11.
  1) Beginner // No rucksack.
  2) Intermediate // 20/30-lb rucksack.
  3) Rx’d // 35/45-lb rucksack.

DAY 3:

Workout Variations:

Rx’d
For time:
3-6-9-12-15
Dumbbell-facing burpees
6-12-18-24-30
Alternating dumbbell power snatches (35/50 lb)

Intermediate
For time:
3-6-9-12-15
Dumbbell-facing burpees
6-12-18-24-30
Alternating dumbbell power snatches (20/35 lb)

Beginner
For time:
2-4-6-8-10
Dumbbell-facing burpees
4-8-12-16-20
Alternating dumbbell power snatches (10/15 lb)

Accessory:

Skill Work
Rest, stretch, recover.

Stretching
Accumulate:
2:00 reach, roll, and lift

Stimulus:

• 8:00-12:00
• The dumbbell loading should allow you to perform at least 10 unbroken snatches every time you pick up the dumbbell.

DAY 4: REST

DAY 5:

Workout Variations:

Rx’d
5 rounds for time:
200-meter run
15 single-dumbbell thrusters (35/50 lb)
15 V-ups

Intermediate
5 rounds for time:
200-meter run
15 single-dumbbell thrusters (20/35 lb)
15 V-ups

Beginner
5 rounds for time:
100-meter run
10 single-dumbbell thrusters (10/15 lb)
10 sit-ups

Accessory:

Skill Work
3 sets:
10 single-leg dumbbell deadlifts/leg
– Rest as needed between sets.
– Use a single dumbbell.

Stretching
1 set:
1:00 foam roll glutes/side
1:00 foam roll upper back

Stimulus:

• 10:00-15:00
• Choose dumbbell loading that allows you to complete the thrusters in 2 sets or less per round.

DAY 6:

Workout Variations:

Rx’d
3 sets:
50 flutter kicks
:20 side plank (right)
:20 side plank (left)

Intermediate
Same as Rx’d

Beginner
3 sets:
20 flutter kicks
:30 plank hold

Accessory:

Skill Work
3 sets:
15 glute bridges
:30 bottom of the squat hold
– Rest as needed between sets.

Stretching
1 set:
200-meter cooldown walk
1:00 cobra stretch
:30 scorpion stretch/arm

Stimulus:

• 8:00-12:00
• Rest as needed between movements.
• In today’s skill work, use a single-dumbbell to add load to the glute bridges if you want an added challenge.

DAY 7: REST

Week 7:

DAY 1:

Workout Variations:

Rx’d
6 sets for time:
100-meter double-kettlebell farmers carry (26/35 lb)
Rest 1:00
100-meter double-kettlebell front-rack carry
Rest 2:00

Intermediate
6 sets for time:
100-meter double-kettlebell farmers carry (18/26 lb)
Rest 1:00
100-meter double-kettlebell front-rack carry
Rest 2:00

Beginner
4 sets for time:
100-meter single-kettlebell farmers carry (18/26 lb)
Rest 1:00
100-meter single-kettlebell front-rack carry
Rest 2:00

Accessory:

Skill Work
Rest, stretch, and recover

Stretching
2 sets:
:30 double-forearm stretch
:30 child’s pose stretch

Stimulus:

• 30:00-35:00
• Scale the KB loading to allow you to complete both the farmers’ carry and front-rack carry in 2 sets or less. Most of your earlier sets should be unbroken.
• Each 100-meter interval should take no longer than 1:30.

DAY 2:

Workout Variations:

Rx’d
5 sets for total reps:
:30 double-dumbbell deadlifts (35/50 lb)
:30 rest
:30 single-dumbbell alternating Cossack squats
:30 rest

Intermediate
5 sets for total reps:
:30 double-dumbbell deadlifts (20/35 lb)
:30 rest
:30 single-dumbbell alternating Cossack squats
:30 rest

Beginner
5 sets for total reps:
:30 double-dumbbell deadlifts (10/15 lb)
:30 rest
:30 alternating Cossack squats
:30 rest

Accessory:

Skill Work
4 sets:
:20 flutter kicks
:10 rest
:20 Russian twists
:10 rest

Stretching
1 set:
200-meter cooldown walk
1:00 couch stretch/side
1:00 hamstring stretch/side

Stimulus:

• Complete 8 or more reps in each :30 interval.
• Scale the dumbbell loading to allow you to keep moving for as much of the interval as possible.
• In today’s skill work, move for as much of the interval as possible. As a challenge, hold a med ball on your chest during the flutter kicks and twist with it during the Russian twists.

DAY 3:

Workout Variations:

Rx’d
3 rounds for time:
600-meter run
25 dumbbell bench presses (35/50 lb)
– Use two dumbbells.

Intermediate
3 rounds for time:
600-meter run
25 dumbbell bench presses (20/35 lb)
– Use two dumbbells.

Beginner
3 rounds for time:
300-meter run
15 dumbbell bench presses (10/15 lb)
– Use two dumbbells.

Accessory:

Skill Work
Rest, stretch, and recover

Stretching
2 sets:
1:00 T-spine foam roll
:30 band pull aparts

Stimulus:

• 15:00-20:00
• The dumbbell loading should allow you to complete each set of bench presses in 3 sets or less.
• Finish each run in 3:00 or less.

DAY 4: REST

DAY 5:

Workout Variations:

Rx’d
3 sets:
20 weighted single-dumbbell sit-ups (35/50 lb)
1:00 plank hold

Intermediate
3 sets:
20 weighted single-dumbbell sit-ups (20/35 lb)
1:00 plank hold

Beginner
3 sets:
15 sit-ups
:30 plank hold

Accessory:

Skill Work
3 sets:
15 banded side-steps (right)
15 banded side-steps (left)

Stretching
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg

Stimulus:

• 6:00-12:00
• If you have access to a GHD, consider substituting the weighted sit-ups with 10-20 GHD sit-ups.
• Hold the plank on the forearms or hands (with arms extended). You can also switch as needed.
• Rest as needed between movements.
• In today’s skill work, use a band that allows you to complete 15 reps unbroken without stopping. Rest as needed between sets.

DAY 6:

Workout Variations:

Rx’d
AMRAP 3:
7 hand-release push-ups
10 sumo deadlift high pulls (65/95 lb)

Rest 5 minutes, then …

AMRAP 3:
7 bent-over rows (65/95 lb)
10 thrusters

Intermediate
AMRAP 3:
7 hand-release push-ups
10 sumo deadlift high pulls (55/75 lb)

Rest 5 minutes, then …

AMRAP 3:
7 bent-over rows (55/75 lb)
10 thrusters

Beginner
AMRAP 3:
7 hand-release push-ups from the knees
10 sumo deadlift high pulls (35/45 lb)

Rest 5 minutes, then …

AMRAP 3:
7 bent-over rows (35/45 lb)
10 thrusters

Accessory:

Skill Work
Accumulate:
2:00 L-sit hold

Options:
1) Both legs extended
2) One leg extended
3) Knees tucked to the chest

Stretching
Accumulate:
:30 Samson stretch/side
:30 lat foam roll/side
:30 sit-and-reach stretch

Stimulus:

• 11:00 (including rest)
• The loading of the barbell should allow you to perform the 10 reps unbroken and accumulate at least 3 rounds of each AMRAP.
• In today’s skill work, choose an option that allows you to hold for consistent sets of :10 or longer. If you can hold for :45+ the option is too easy.

DAY 7: REST

Week 8:

DAY 1:

Workout Variations:

Rx’d
For time:
5-10-15-20-25-30:
Double-dumbbell clean and jerks (20/35 lb)
Burpees

Intermediate
For time:
5-10-15-20-25-30:
Double-dumbbell clean and jerks (15/25 lb)
Burpees

Beginner
For time:
3-6-9-12-15-18:
Double-dumbbell clean and jerks (10/15 lb)
Burpees

Accessory:

Skill Work
Rest, stretch, and recover

Stretching
Accumulate:
1:00 banded shoulder stretch/side

Stimulus:

• 15:00-20:00
• The loading of the dumbbells should allow you to perform at least 7 reps unbroken every time you pick up the dumbbells.
• Aim to keep your burpee pace to 10 reps per minute or faster.

DAY 2:

Workout Variations:

Rx’d
For time:
400 weighted step-ups (20 inches) (35/45-lb rucksack)

Intermediate
For time:
400 weighted step-ups (20 inches) (20/30-lb rucksack)

Beginner
For time:
200 step-ups (12 inches) (unweighted)

Accessory:

Skill Work
Rest, stretch, and recover

Stretching
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot

Stimulus:

• 25:00-40:00
• Aim to maintain an average pace of at least 10 step-ups per minute.
• Use height and loading consistent with how you plan to tackle CHAD1000X on Nov. 11.
  1) Beginner // No rucksack. You pick the height of the step-ups.
  2) Intermediate // 20/30-lb rucksack. You pick the height of the step-ups.
  3) Rx’d // 35/45-lb rucksack. Use a 20-inch box for step-ups.

DAY 3:

Workout Variations:

Rx’d
2 sets for total reps:
2:00 ruck-weighted walking lunges (35/45-lb rucksack)
1:00 rest
2:00 ruck-weighted squats
1:00 rest

Intermediate
2 sets for total reps:
2:00 ruck-weighted walking lunges (20/30-lb rucksack)
1:00 rest
2:00 ruck-weighted squats
1:00 rest

Beginner
2 sets for total reps:
2:00 walking lunges
1:00 rest
2:00 air squats
1:00 rest

Accessory:

Skill Work
Accumulate:
2:00 L-sit hold

Options:
1) Both legs extended
2) One leg extended
3) Knees tucked to the chest

Stretching
1 set:
1:00 couch stretch/side
1:00 frog stretch

Stimulus:

• 11:00 (including rest)
• Aim to complete at least 20 reps in each 2-minute work interval.
• Use loading consistent with how you plan to tackle CHAD1000X on Nov. 11.
• In today’s skill work, choose an option that allows you to hold for consistent sets of :10 or longer. If you can hold for :45+ the option is too easy.
  1) Beginner // No rucksack.
  2) Intermediate // 20/30-lb rucksack.
  3) Rx’d // 35/45-lb rucksack.

DAY 4: REST

DAY 5:

Workout Variations:

Rx’d
5 rounds for time:
400-meter run
10 single-arm dumbbell swings/arm (35/50 lb) (eye level)

Intermediate
5 rounds for time:
400-meter run
10 single-arm dumbbell swings/arm (20/35 lb) (eye level)

Beginner
3 rounds for time:
200-meter run
10 single-arm dumbbell swings/arm (10/15 lb) (eye level)

Accessory:

Skill Work
Rest, stretch, and recover

Stretching
1 set:
1:00 calf foam roll/side

Stimulus:

• 15:00-20:00
• Scale the distance of the run to finish in 2:00 or less.
• Scale the dumbbell loading to maintain unbroken swings.

DAY 6:

Workout Variations:

Rx’d
3 sets:
15 staggered-stance good mornings/leg (empty barbell)
20 dumbbell weighted sit-ups (35/50 lb)
* Use a single dumbbell.

Intermediate
3 sets:
15 staggered-stance good mornings/leg (empty barbell)
20 dumbbell weighted sit-ups (20/35 lb)
* Use a single dumbbell.

Beginner
3 sets:
10 staggered-stance good mornings/leg
15 dumbbell weighted sit-ups (10/15 lb)
* Use a single dumbbell.

Accessory:

Skill Work
3 sets:
15 glute bridges
:30 bottom of the squat hold
– Rest as needed between sets.

Stretching
3 sets:
:30 cobra stretch
:30 Spiderman stretch, left
:30 Spiderman stretch, right

Stimulus:

• 8:00-12:00
• Rest as needed between movements.
• In today’s skill work, use a single dumbbell to add load to the glute bridges if you want an added challenge.

DAY 7: REST

Week 9: Deload Week

DAY 1:

Workout Variations:

Rx’d
For time:
1,600-meter ruck/jog (35/45-lb rucksack)

Rest 3:00

800-meter ruck/jog

Intermediate
For time:
1,600-meter ruck/jog (20/30-lb rucksack)

Rest 3:00

800-meter ruck/jog

Beginner
For time:
800-meter jog (unweighted)

Rest 3:00

400-meter jog

Accessory:

Skill Work
Rest, stretch, and recover

Stretching
Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot

Stimulus:

• 30:00-40:00
• Aim to complete the 1,600 meters in 20:00 or less.
• Use loading consistent with how you plan to tackle CCHAD1000X on Nov. 11.
  1) Beginner // No rucksack.
  2) Intermediate // 20/30-lb rucksack.
  3) Rx’d // 35/45-lb rucksack.

DAY 2:

Workout Variations:

Rx’d
5 sets:
Complete as many rounds and reps in 3:00 of:
400-meter run
Max-rep dumbbell renegade rows (35/50 lb)
– Rest 1:00 between sets.
– Use two dumbbells.

Intermediate
5 sets:
Complete as many rounds and reps in 3:00 of:
400-meter run
Max-rep dumbbell renegade rows (20/35 lb)
– Rest 1:00 between sets.
– Use two dumbbells.

Beginner
5 sets:
Complete as many rounds and reps in 3:00 of:
200-meter run
Max-rep dumbbell renegade rows (10/15 lb)
– Rest 1:00 between sets.
– Use two dumbbells.

Accessory:

Skill Work
Accumulate:
100 hollow rocks

Stretching
3 sets:
:20 doorway pec stretch/side
10 PVC pass throughs

Stimulus:

• 19:00 (including rest)
• Scale the distance of the run to allow for at least :45 of renegade rows.
• Scale the dumbbell loading to allow for at least 12 reps per set.

DAY 3:

Workout Variations:

Rx’d
For time:
50 dumbbell front squats (35/50 lb)
50 dumbbell-facing burpees

Intermediate
For time:
50 dumbbell front squats (20/35 lb)
50 dumbbell-facing burpees

Beginner
For time:
35 dumbbell front squats (10/15 lb)
35 burpees

Accessory:

Skill Work
3 sets:
10 single-leg dumbbell deadlifts/leg
– Rest as needed between sets.
– Use a single dumbbell.

Stretching
1 set:
1:00 foam roll quads
1:00 couch stretch/side

Stimulus:

• 5:00-10:00
• The dumbbell loading should allow you to perform at least 15 reps unbroken to start.
• Aim to keep your burpee pace to 10 reps per minute or faster.
• Use a dumbbell loading for the skill work that allows you to complete all 10 reps unbroken. Increase the loading as you are able.

DAY 4: REST

DAY 5:

Workout Variations:

Rx’d
3 sets:
15 good mornings (empty barbell)
20 alternating V-ups

Intermediate
Same as Rx’d

Beginner
3 sets:
15 good mornings
15 sit-ups

Accessory:

Skill Work
3 sets:
15 banded side-steps (right)
15 banded side-steps (left)

Stretching
1 set:
200-meter recovery walk
1:00 cobra stretch

Stimulus:

• 5:00-10:00
• Substitute the good mornings for GHD hip extensions if you have access to a GHD.
• Rest as needed between movements.
• In today’s skill work, use a band that allows you to complete 15 reps unbroken without stopping. Rest as needed between sets.

DAY 6:

Workout Variations:

Rx’d
5 rounds for time:
40 double-unders
8 dumbbell shoulder-to-overheads (35/50 lb)

Intermediate
5 rounds for time:
:30 double-unders
8 dumbbell shoulder-to-overheads (20/35 lb)

Beginner
5 rounds for time:
:30 single-unders
8 dumbbell shoulder-to-overheads (10/15 lb)

Accessory:

Skill Work
Rest, stretch, and recover

Stretching
Accumulate:
2 sets:
:30 Samson stretch/side
:30 elevated pigeon stretch/side

Stimulus:

• 5:00-10:00
• Spend no more than 1:00 on the jump rope in each round.
• The dumbbell loading should allow you to perform each set unbroken.

DAY 7: REST

WEEK 10: CHAD1000X