Day 3 – Interval Work
This session is performed on a Concept 2 rower.
Jason completes 10 minutes on the rowing machine at a pace that’s less than 20 strokes per minute (SPM). (Jason’s distance: 2,102 meters.)
To mimic Jason’s interval workout, you’ll do six intervals of 500 meters.
Between each 500 meter “sprint,” engage in active rest for 3 minutes. For this, you can get off the rower and get a drink of water but you must continue moving. Walking around will suffice.
Here’s a look at Jason’s times for reference:
Sprint 1. 1:40.1
Sprint 2. 1:39.7
Sprint 3. 1:43.9
Sprint 4. 1:41.6
Sprint 5. 1:38.7
Sprint 6. 1:50.3
To finish up, Jason performs a farmer carry for 500 meters with two 70-pound kettlebells. There is no set or time structure. Just carry the weight for 500m, get it done as quickly as possible. This tends to be a grip issue so that dictates any rest that must be taken.
Day 4 – Set Work
Here, Jason focuses on front squats, one of the best strengthening and total body conditioning exercises in existence.
Warm-up (Part 1): Rowing.
Just as in Day 1, Jason completes 10 minutes on the rowing machine and at a pace that’s less than 20 strokes per minute (SPM). (Jason’s distance: 2,095 meters.)
Warm-up (Part 2): Jason does 20 repetitions of bodyweight squats before moving on to the primary portion of the workout.
5 sets of 5 repetitions of the front squat. In this workout, Jason used a load that was 105 percent of his bodyweight.
Jason does 200 repetitions of the pushup, but he performs this workout using a “ladder” routine. We do this as partnered ladders of 1-5. So 13 ladders plus an extra 5 reps at the end. I do a pushup, he does a pushup, I do 2, he does 2, I do 3, he does 3, I do 4, he does 4, I do 5, he does 5. We’ve now each done 15 pushups and we immediately repeat the process starting at 1 again.
We do these quickly with the only rest being the time it takes for each other to do his pushups. If you wanted to do this alone, you could do 1 pushup and count “1 one thousand”, do 2 pushups and count “1 one thousand, 2 one thousand”, etc. This approach allows you to do a large volume of quality work (with small sets there is no reason the pushups aren’t perfect and done explosively) without much, if any, residual muscle soreness. We also use this approach with pull-ups and knees-to-elbows. Not many folks finish their workout with 200 perfect pull-ups but this approach makes it doable