Rockbound Foundations ACFT Prep

Prep Circuit 1

Jog, bike, or row for 5 minutes, then: Perform 3 rounds of: Hi-Knee Hug, Lunge, Twist - 10 yds 3 x hands-only inch-worm 5 x scap depressions

Goblet Squat

3 x 12

Close Grip Push-Up

3 x 30

Complete 5 rounds for time (as quickly as you can - only rest between rounds as prescribed): - 5 x Hanging Leg Raises or Leg Tucks (choose the variation that is difficult but doable) - 20 x Walking Lunges (20 steps on each leg) - 200 meter Run - Rest 2 minutes Leg Tucks are no longer tested, so why do we still do it? The ability to push and pull with the upper body, both vertically (like an overhead press and pull up) and horizontally (like a push up or bent over row) are fundamental movement patterns for ALL HUMANS. Integrating an upper-body pull like hanging leg raises or leg tucks also helps build the trunk (aka core) and grip strength! It's a 3-for-1!

Agile 8

Prep Circuit 2

Jump rope, climb stairs, or jacobs ladder for 5 minutes (aka find a way to get your body warm), then: Complete 3 rounds of the following at a very moderate pace - Spiderman Crawl with elbow drop - 10 yds - Deadbug Hold - 30 seconds - 25 x banded RDLs (substitute 10 x single leg glute bridges per leg if no band available)

Kettle Bell Deadlift

3 x 12

Pull-Up

Assault Bike

1 x 10:00

Heroic Warm-up

For Completion

Run

1 x 20:00

Agile 8

Prep Circuit 3

Jog, bike, or row for 5 minutes, then: Perform 3 rounds of - 5 x cossack squats each leg - 30 second pillar holds (aka planks) - 10 x glute bridges w/ 2 sec hold at the top (full extension of the hips!)

Primal Complex

3 x 5

Continuously for 10 minutes on a 25 meter lane: - 25m dumbbell (or KB) farmers walk - run back to the start line, touch with 1 hand, and run back to the dumbbells - repeat the above (25m farmer carry, 50m shuttle run) Use a load you could carry 50 meters straight without dropping

Assault Bike

1 x 10:00

Cindy

Complete 3 rounds to warm up. 5 Pull-ups (perform negatives if strict pullups are not possible yet) 10 Push-ups 15 Squats

Bent Over Row

3 x 12

Single Leg Glute Bridge

3 x 10

Start a new set every 90 seconds for 6 sets (start at 0:00, 1.5 min, 3 min .... last set starts at 7.5 min). - 10 Kettlebell Swings - 30 seconds of T-Push Ups Start stopwatch and perform both exercises. After your pushups, Rest until the clock says 1:30. Do another set and then rest until clock says 3min. Do another set. Continue this pattern until you complete the set that begins at 7.5 min. Record the total number of pushups you complete.

Agile 8

Heroic Warm-up

For Completion

Run

1 x 30:00