Workout of the Day

ascension project week 4 day 2

• 3 sets of each:
  • :30-:60 handstand hold
  • 6 shoulder press (2 second negative)
  • 10 seated alternating arm db press (*one arm stays extended)
  • 15 poliquin lat raise

for time (18-min)

• 60/50 cal row
• 50 wall ball
• 400m run
• 30 shoulder to overhead (135/95)

ascension project week 3 day 1

2 sets:

• 8 single leg touch down *increase height
• 10 front foot elevated split squat
• 12 kb upright row *pause at top/adjust shoulder pos.

Back Squat : 5 x 4 @ 8/10 rpe

Front Squat – 4 x 5 @ 65% (off Floor) +5lb from last week

optional conditioning

• 4 x 400m repeats 1:1 rest ratio
• 2 x 800m run (rest 3-min between)
• 10-min bike (100 cal goal)

4 rounds w/partner (35-min)

• 800m run
• 40 shoulder to overhead (115/75)
• 20 burpees over bar

Rd 1 alternate 200
Rd 2 800 together
Rd 3 alternate 200
Rd 4 800 together

ascension project week 2 day 5

4 x 3 : clean pulls @ 85% of max clean

3 sets :

• 10 landmine bend over row *close grip
• 10 strict/banded chest to bar/pull ups *pause at top
• 10 staggered stand db rdl
  • try to increase weight from last week

6 rounds (14-min)

• 3 squat cleans (155/105)
• 6 chest to bar
• 9 box jumps (24/20)

3 rounds

3-min amrap/1-min rest between

buy in : 25 cal any machine 

1. max sled push (switch w/partner every 25ft)
2. max devil press
3. max farmers carry
4. max sandbag steps ups

*every round starts with buy in

ascension project week 2 day 2

• 3 sets of each:
  • :30-:60 handstand hold
  • 8 shoulder press – 2 second negative
  • 10 seated db press (neutral grip)
  • 15 bent over lat raise
• try to increase weight from last week 

4 rounds : e2mom

1. 25/20 cal ski/row
2. 50 double unders + 12 db push press

ascension project week 2 day 1

2 sets :

• 10 single leg touch down
• :60 squat hold *bodyweight/kb
• 1o single arm db high pull

back squat : 4 x 6 @ 7/10 rpe

front squat : 4 x 6 @ 62% of 1rm clean (off floor,squat clean 1st rep)

optional : choose one (“talking pace”)

• 10-min any machine
• 1-mile run
• 4-min bike + 400m run + 4-min bike

6 rounds w/partner (40-min cap)

• 400m run *alternate 200m
• 30 cal row
• 20 shoulder to overhead (115/75)
• 100 double unders

ascension project week 1 day 4

4 x 3 : clean pulls @ 80% of max clean

3 sets :

• 10 landmine bend over row *close grip
• 10 strict/banded chest to bar/pull ups *pause at top
• 10 staggered stand db rdl

for time (16-min)

• 15 power cleans (135/95)
• 30/25 cal bike
• 600m run
• 30/25 cal bike
• 15 power cleans