In yesterdays Q&A I put together workouts for my current training block. I tested the attached workout with @Aislinn Price yesterday and need to make a few changes. We found that the farmer carry was quite hard but manageable, the lunge squat and swing section was too easy, and lastly the 10min cap was completely unrealistic with the carry being nearly 750m with a hill. The new workout will keep the carry but change the weighted exercises and look as such: Farmer carry 750m 2x 12kg 40 30 20 10 reps of Walking lunge 2x 12kg Goblet squats 20 kg KB swing 20 kg Farmer carry 750m 2x 12kg

Another test completed, big thanks to those who completed their deadlifts last week. This week we will be testing our 5 km run. I know I can hear the groans from here. Reason being as this is one of my current training focuses. Before performing your 5 km trial make sure you can comfortably run 1.6 and 2.4 km. Check the Gait testing levels sheet to find your rank https://www.skool.com/warrior-codex/classroom/4ee751c0?md=6b68ff49deb4437cacc593e8d370807f I may make a video breaking down some running technique but there isn't much to explain when it comes to the tests, except just go faster. Now go for a run and let everyone know what time you achieved.

Smashed out a 5 km treadmill run with @Vai Burrell after kickboxing tonight. I set the treadmill to 12 km/h and aimed to complete the whole run at that speed. I ended up dropping the speed slightly near the end to keep the heart rate in the 150s, as the second goal was to treat this session as a threshold run. I'm going to use this as a treadmill benchmark to work from.

Normally I run a kickboxing class on Wednesday nights but this and next week I am running Monday as well while covering for another coach. Tonight's kickboxing class followed a similar flow to Monday. Concept: Dutch Drills Warmup - Running laps - Full ROM movements Skill - Footwork drills using the footwork grid - Jab attack > jab parry, catch or slip defence practice - Cross > cross parry, jam, wedge or slip defence practice - Rear roundhouse kick > Dutch block defence - Rear roundhouse kick > under catch defence into sweep takedown Conditioning Twinkle toes - 4 x 10 m shuttle run - Partner performs toe taps on any object (I use a deadball) - Then partners swap exercises - Swap continues for 3 min 1 min rest Repeat second round (We did the conditioning tonight but only 1 round)

Here it is... The first community test. I'm pretty happy with the video having edited it using only my phone while traveling. This test will run until Friday next week. A little more than a week due to Christmas 🎄 This one is vertical pull endurance, so pullups and all the progressions to get there. Make a comment below with which level you achieved. You can see the written list of all the tests under the Ground Zero Pull category in the classroom. https://www.skool.com/warrior-codex/classroom/4ee751c0?md=446879cdec4243c7bdb95ddaee184b46