Todd Nief, Author at South Loop Strength & Conditioning

20.01.25

FITNESS & PERFORMANCE

“Partner Kalsu”

For time with partners alternating minutes:

120 thrusters (135/95)

•At the top of each minute, do 5 burpees.

Training notes:

•30 minute cap

•Reduce the weight as necessary so this is realistic. The barbell should be “challenging” but not “heavy.”

Record time.

20.01.24

FITNESS

A1. Standing long jump

4×1; Rest 30s

A2. Deadlift

4×2; Building; Rest 2-3 min

Training notes:

•Reset each rep on deadlifts.

•Jump far on standing long jumps.

Record weight.

B. For time:

40-30-20-10 double KB deadlifts

•50’ double KB front rack carry b/w rounds

Training notes:

•10 min cap

Record time.

PERFORMANCE

A1. Standing long jump

4×1; Rest 30s

A2. Deadlift

4×2; Building; Rest 2-3 min

Training notes:

•Reset each rep on deadlifts.

•Jump far on standing long jumps.

Record weight.

B. For time:

50 deadlifts (135/95)

400’ double KB front rack carry (53/hand – 35/hand)

50 deadlifts (135/95)

Training notes:

•10 min cap

•Set up barbells on one side of the gym and carries on the other.

Record time.

20.01.23

FITNESS

For time:

1000m row/1.5 mile bike

25 walking lunges

20 renegade rows, alternating (no push-up)

30 lateral hurdle hops

20 DB floor press

30 KB swings

20 ball slams

30 DB hang squat cleans

15 vertical ring rows

1000m row/1.5 mile bike

Training notes:

•30 minute cap.

•Use the same DB weight for all DB movements.

Record time.

PERFORMANCE

For time:

1000m row/1.5 mile bike

25 walking lunges

20 pull-ups

50 double-unders

20 ring dips

30 KB swings (70/53)

20 toes-to-bar

30 DB hang squat cleans (35/hand – 25/hand)

3 rope climbs

1000m row/1.5 mile bike

Training notes:

•30 minute cap.

Record time.

20.01.22

FITNESS

A. Bench press

4×3; Across; Rest 2 min

Training notes:

•Weight should be tough but sustainable.

Record weight used.

B. 12 min AMRAP:

10 box jumps, step down

8 push-ups

6 DB shoulder-to-overhead

Training notes:

•Elevate hands as necessary on push-ups.

•Shoulder-to-overhead weight should be moderate.

Record reps completed.

PERFORMANCE

A. Bench press

4,2,4,2; Waveload; Rest 2 min

Training notes:

•First wave moderate, second wave tough.

Record weight used.

B. 12 min AMRAP:

12 box jumps, step down (24″/20″)

10 push-ups, hand-release

8 shoulder-to-overhead (155/105)

Training notes:

•Barbell weight should be “moderately tough” – expect interference on push-ups and shoulder-to-overhead.

Record reps completed.

20.01.21

FITNESS & PERFORMANCE

A1. Staggered stance DB RDLs

3×10/leg; Rest 30s b/w legs; Rest 30s

A2. DB box step-ups

3×10/leg; Rest 30s b/w legs; Rest 30s

Training notes:

•Staggered stance RDL (except with KBs): https://www.youtube.com/watch?v=XnnmdaKqgiw

•30s rest is relatively short so this may get tough on grip.

Record weight used.

B. 5 rounds:

20 wall balls (20 to 10’/14 to 9’)

20 assault bike/row calories

Training notes:

•18 minute cap.

Record time.

20.01.20

FITNESS & PERFORMANCE

A. 3 sets:

60s double-unders in unbroken sets of 5

-Rest 60s

60s strict knees-to-elbows in unbroken sets of 2

-Rest 60s

Training notes:

•Modify so that you can do either double-unders or knees-to-elbows in unbroken sets.

•Don’t do single-unders – pick a number of double-under attempts.

B. In teams of two with partners alternating rounds—

10 min AMRAP:

7 single-arm DB thrusters, right (35/25)

7 single-arm DB thrusters, left (35/25)

7 lateral burpees over the DB

(Rest 5 min)

10 min AMRAP:

7 single-arm DB thrusters, right (35/25)

7 single-arm DB thrusters, left (35/25)

7 lateral burpees over the DB

Training notes:

•Shoot for consistent splits per round across both 10 min AMRAPs. Even though it’s a partner workout, don’t go out too hot.

Record reps completed.

Todd Nief

20.01.25

20.01.24

20.01.23

20.01.22

20.01.21

20.01.20

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