We've streamlined the movement timing so it's easier to follow. See each workout as an hour and then perform each movement to your highest possible intensity for the time allotted.
At this venue we're making great use of a very steep but short hill located on the periphery of Angel Park in Alexandria, VA. The hill is grass, is about 50 feet long and has a grade at the bottom of 8% and steepens to a 30% grade near the top. It's making training out here fun and highly useful for the TM.
If you have questions about training just shoot them along.
| Venue specific move | ||
| Time | King of the Mountain | |
| :00 | Dyno Warm-Up | |
| :10 | Drill Circuit 1 | Gasser-Hill sprints |
| Sprints | ||
| :15 | Drill Circuit 2 | Sprint to lay out |
| Muscle ups | ||
| :25 | Drill Circuit 3 | No-touch leap frog |
| Jumping bale | ||
| :35 | Drill Circuit 1 | Broad jump to vert jump |
| Gasser-Hill bear to sprint | ||
| :40 | Drill Circuit 2 | Up/downs |
| Shrimping | ||
| :50 | Drill Circuit 3 | Mountain climbers |
| Over/unders | ||
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