Encinitas – Stronghuman/Stamina Interval Training

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2 min Assault Bike


Rump Pump

10 banded High Knee March

10 banded kick back

10 clam shell hip lift each side

20 Banded Wall Glute Bridge

20 Banded Glute Pulse

Push Sleds and carry sandbags half course


Run for it (Time)

3 Rounds each

Rest while partner goes

High Bar Sled Push Full Course down and back (men 2×45 women 2×25)

Sprint Full course down and back

Reverse Sled Push 2nd cone down and back (men 4×45 women 4×25)

F*ck my grip (Time)

3 Rounds each alternating with a partner:

2nd cone and back for all movements

Pinch Grip Plate Carry

DB Farmer Carry

60 second Deadlift Hold (start at men=bodyweight/ women=80%BW and go up if you complete 60 sec)

Row and Low Push (Time)

3 Rounds

Rest while partner goes

Row 250/200m

Low Bar Sled Push 2nd cone down and back ( Men 4×45+ 2×25) Women (4×25 + 2×15)

Metcon (Time)

3 rounds each alternating with partner

16/12 Cal Assault Bike

Reverse Sled Pull Second Cone

Forward Sled Pull back

AHAP with weight on sleds