TODAY'S
WORKOUT

Duration: 9 minutes.

Instructions: Perform 2 rounds of the following moves, moving steadily while focusing on joint mobility and activation.

Format: Accumulator.

Time Cap: 16 minutes.

Instructions: Start with the first exercise, add the next each minute, and continue accumulating without rest until the time cap ends. Choose a load that leaves 2-3 clean reps in reserve.

Do 2 rounds of the accumulator, reduce each rep to 5, walk shorter distances, and rest 30 seconds between added exercises. Keep effort around 5/6/10 and aim to finish all stations without compromising form.

Option 1: Add 2 extra reps to each strength move.

Option 2: Increase the farmer's carry distance to 45 meters.

Option 3: Perform the accumulator in 14 minutes by shortening rest between added moves.

Format: 4‑minute countdown.

Instructions: Start at 40 seconds per exercise and decrease by 5 seconds each round.

Complete the standard workout first. Add this challenge only if you still feel strong, your technique remains solid, and you want the most intense version of the session.

Format: 5‑minute AMRAP.

Instructions: As many rounds as possible in 5 minutes of the following.

Duration: 7 minutes.

Instructions: Move slowly, focus on deep breathing and gentle stretch.

This session builds full‑body strength, improves pulling power, and trains functional carrying capacity. The accumulator format forces you to add work progressively, enhancing endurance while maintaining technique.