Geiger Coaching GPP Leaderboard

Workout is completed for time.

Workout Rules:

- Runs can be completed on treadmill or outdoors.

- Box step ups are alternating. (50 reps = 25 steps per leg)

- DBs can be held at side or on shoulders.

GPP Workout 1:

1km run

- 100 single under jump ropes
- 50 alt. box (20 inch) step ups with M35lb / F25lb DBs
- 25 push ups

- 80 single under jump ropes
- 40 alt. box (20 inch) step ups with M35lb / F25lb DBs
- 20 push ups

- 60 single under jump ropes
- 30 alt. box (20 inch) step ups with M35lb / F25lb DBs
- 15 push ups

- 40 single under jump ropes
- 20 alt. box (20 inch) step ups with M35lb / F25lb DBs
- 10 push ups

1km run

GPP Leaderboard Workout 10: Descending ladder for time.

40 cal air bike (Assault, Echo or similar)
40 alt DB Snatches 40/30lb DB
40 Goblet Squats 40/30lb DB

30 cal air bike
30 alt DB Snatches 40/30lb DB
30 Goblet Squats 40/30lb DB

20 cal air bike
20 alt DB Snatches 40/30lb DB
20 Goblet Squats 40/30lb DB

Your score is time to complete full descending ladder.

GPP Leaderboard Workout 11: Max Elevation Gain in 30 minutes.

We are mixing it up with this workout and going for a max elevation accumulation in 30 minutes.

This can be accomplished outdoors, on an incline treadmill or a stair climber. Your score is how much elevation you gain in feet in 30 minutes. If you are tracking your effort outdoors, ensure you view your total accumulation with elevation correction on Strava or Garmin Connect as the direct watch data is usually off by a few percent.

If completing on treadmill or stair climber - no hands on rails during effort.

GO BIG!

GPP Leaderboard Workout 12: SKI RACE

Your workout is a 10 x 100m ski with 30 seconds rest between reps.

Your score is the time it takes you for your slowest 100m rep. This workout is a balance of maximal effort and consistency.

If you need guidance setting up your monitor for this workout refer to this video below:

https://youtu.be/ZCdY-874WlM?si=74ybccZWblzwtTrn

After you complete your workout, view your results to identify your time for your slowest 100m time (your score) by selecting "Memory" on the Main Menu and then clicking your workout.

You will record your score to the closest tenth second.

Run Row Challenge

Accumulate 5000m of rowing for time. Every 5 minutes on the minute (E5MOM), including minute 0, complete a 400m Mens/350m Womens run before continuing your rowing accumulation.

Your time is the total accumulated time it takes you to complete the 5000m row, with run times included.

GPP Leaderboard Workout 14: Jump Rope Accumulation

For time:

50 wall balls at 20/14lb directly into an accumulation of 500 single under jump ropes.

Every time you break, or trip on the rope, complete 10 reps of DB Bench Press at 50% of your bodyweight before continuing.

Example: If 90lbs is 50% of your bodyweight, use 2 x 45lb DBs for your bench press. Round to the closest 5lb increment on DB if needed, to achieve your target weight.

REVEL IN YOUR STRENGTH

Horsepower

Complete the following EMOM until you accumulate the target air bike calories. Use an Echo Bike, Assault Bike or similar.

Your score is the finish time when you complete your calorie target which is 200 cals men / 150 cals women.

Repeat sequence until calorie targets are met.

Min 1: Max Air Bike Calories
Min 2: 8 Burpees to Plate (20kg/45lb bumper). Rest for any remaining time in minute.

If you do not complete your burpees within the minute window, you must finish the remaining reps in the next minute before continuing your bike accumulation.

REVEL IN YOUR STRENGTH

GPP Leaderboard Workout 16: Run Walk Race

This weeks challenge is max distance accumulated across a 30 min run walk workout. 1 min run, 1 min walk. Your score will be your total distance in meters across the entire 30 minutes.

Your walking pace must not exceed 20 min/mile (3mph) / 12:25 min/km (4.8kmh).

GPP Leaderboard Workout 17: Overhead Accumulation.

You goal is to lift the most amount of weight as possible from shoulder to overhead in 10 minutes. You can only use 1 dumbbell from start to finish (single arm pressing and no change of weight). As long as the DB starts from your shoulder and the rep is completed with full extension overhead, you can utilize a single arm strict press, push press or push jerk.

Your score is your DB weight x reps for 10 minute duration.

Example: 40lb DB x 100 reps in 10 minutes = 4,000lbs as your score.

REVEL IN YOUR STRENGTH

GPP 18: Treadmill Ramps

This workout is playing off one of my favorite incline workouts - and one that myself or your coaches may have programmed for you in the past. This time with a different challenge. Your goal is to complete the following 30 min workout for max distance. This is one, continuous effort, repeating the following incline scheme 3 times with no rest in between rounds. You can modulate speed however you would like to achieve the furthest distance possible. Your score is in meters.

3x the following (30 minutes total)

Min 1: 1% Incline
Min 2: 2% Incline
Min 3: 3% Incline
Min 4: 4% Incline
Min 5: 5% Incline
Min 6: 6% Incline
Min 7: 7% Incline
Min 8: 8% Incline
Min 9: 9% Incline
Min 10: 10% Incline
then reset back to 1% and continue

REVEL IN YOUR STRENGTH

GPP Leaderboard Workout 19: GRIP

The challenge is to accumulate 5 minutes of dead hangs. You may utilize any grip in your hang and re-grip as many time as you would like as long as in doing so you do not touch the ground.

Every time you have to break, complete a 300m M /250m F row before continuing you accumulation.

Your score is the total time it takes you to accumulate your 5 minutes of dead hangs + any row time.

REVEL IN YOUR STRENGTH

Helix Ladder For Time

30 cal Row
5 DB Bench Press at M50lb DBs / F25lb DBs

25 cal Row
10 DB Bench Press at M50lb DBs / F25lb DBs

20 cal Row
15 DB Bench Press at M50lb DBs / F25lb DBs

15 cal Row
20 DB Bench Press at M50lb DBs / F25lb DBs

10 cal Row
25 DB Bench Press at M50lb DBs / F25lb DBs

5 cal Row
30 DB Bench Press at M50lb DBs / F25lb DBs

GPP Leaderboard Workout 20: Hybrid 6k

The challenge is to complete the following 6k of work for time. There is no rest between your ski, row and run. Your score is the total time to complete the complete distance, including any transition time.

Hybrid 6k:

1k ski
2k row
3k run

REVEL IN YOUR STRENGTH

Workout is completed for reps.

5 x 4-minute intervals w/ 1 minute rest in between intervals. In each interval your objective is to complete:

-400m run
-20 x American KB swings (to overhead)
-Max reps of Russian KB swings (to eye level) in remaining time.

50lb (24kg/53lb okay) KB for men and 35lb (16kg) KB for women.

Your score is the cumulative amount of Russian KB Swings you accomplish across all 5 rounds. If you do not make it past the 400m run and 20 American swings your score is zero for that round.

GPP Workout 4:

Workout is completed for time. Your score includes your time for both the row buy-in and the squat accumulation.

100/70 calorie row directly into...

- 50 back squats at 135lbs M/95lbs F. Any time/if you have to break on the back squats, complete a 15/10 calorie row before continuing accumulation.

GPP 5 : Your score is run distance covered in meters.

20 Min Workout

25/20 cal air bike
50 wall balls with 20/14lb Ball
100/80 cal air bike
50 wall balls with 20/14lb Ball
25/20 cal air bike

...into max distance run in the remaining time to 20 minutes.

Workout is completed for time. Hybrid DT.

5 rounds:

- 24/20 cal row

- 12 DB Deadlifts 50lb/35lb

- 9 DB Hang Cleans 50lb/35lb

- 6 DB Push Press 50lb/35lb

An ascending ladder, with the goal of completing the most rounds and reps possible in 20 minutes.

Round 1:

- 100m run
- 10 Goblet Squats 50/35lb DB

Round 2:

- 200m run
- 20 Goblet Squats 50/35lb DB

Round 3:

- 300m run
- 30 Goblet Squats 50/35lb DB

Round 4:

- 400m run
- 40 Goblet Squats 50/35lb DB

and so on...increasing the run by 100m each round and adding 10 goblet squats each round.

Your score is the rounds you have completed + the reps completed of the round you finish on. Every 100m of running is counted as a rep and every goblet squat is counted as a rep.

For example, if you finished 4 rounds and completed the entire run AND 20 goblet squats in the 5th round, your score would be:

4 rounds + 25 reps. [(500m run = 5 reps) + 20 goblet squats = 25].

Accumulation for time.

Accumulate 100 reps of DB Push Press with 40lb/30lb DBs as quickly as possible.

Every time you have to break complete a 25/20 cal ski before continuing your accumulation.

A break is considered any stop in motion during the push press - no resting at the top or bottom of the rep.

25 minutes (5 rounds) of the following progressive E5MOM.

Every five minutes on the minute (E5MOM) you will be completing a burpee buy in followed by a max distance run in the remaining time. There is no rest in between each 5 minute interval.

You will start with 10 burpees in the first 5 minute interval before commencing your running accumulation. Then add 10 additional burpees to your buy in each round.

First 5 minute interval - 10 burpees
Second 5 minute interval - 20 burpees
Third 5 minute interval - 30 burpees
Fourth 5 minute interval - 40 burpees
Fifth 5 minute interval - 50 burpees

Burpee standard is chest to the ground and full hip extension and jump (both feet leaving the ground) at the top of the rep.

Your score will be total distance (in meters) completed across all 5 intervals.