🎯 Green Arrow: The Longbow Hunters Workout

Longbow Hunters moves beyond rebuilding and towards broader athletic performance. Heavy lifting is combined with varied training formats to develop several physical qualities simultaneously:

• Maximum and functional strength through heavier compound lifting and loaded carries.
• Power and explosiveness through jumps, cleans, presses and ballistic movements.
• Muscular endurance through supersets, complexes and higher-density training.
• Cardiovascular conditioning through running, rowing, SkiErg and mixed-modal sessions.
• Work capacity through repeated efforts combining strength and conditioning.
• Grip, core and total-body stability through carries, kettlebells and unilateral work.
• Training versatility through exposure to different loads, movements and workout formats.

Variety is central to Longbow Hunters. Across the seven weeks you’ll encounter:

• Traditional Strength Training
• Supersets & Giant Sets
• Barbell Complexes
• EMOMs
• Density Training
• Hybrid Challenges

Each changes how familiar exercises are performed, adding different demands on strength, pacing, conditioning and recovery.

You’ll need access to barbells, dumbbells, kettlebells, a bench, pull-up bar, cable machine and plyometric box. A sandbag is useful for some sessions, while conditioning uses a SkiErg, rowing machine or Assault Bike.

Suitable alternatives can be used where specific equipment isn’t available.

Longbow Hunters uses heavier loads alongside faster, more demanding training formats. For traditional strength work, choose weights that leave around 1–2 technically sound repetitions in reserve. You should be working hard without grinding through the final reps.

For complexes, supersets, giant sets and density work, use lighter loads than you would for conventional strength training. Choose the weight based on the most technically demanding exercise in the sequence, not the movement you can lift the most on.

Explosive movements should remain fast and crisp throughout.

Suggested effort: RPE 7–8/10.
Heavy enough to challenge you, light enough to maintain precision under fatigue.

Because the training formats vary, so do the prescriptions. Unless stated otherwise:

• Strength: 4–5 × 4–8
• Power: 3–5 × 3–6
• Bodyweight: Prescribed repetitions
• Carries: Prescribed distance
• Conditioning: Time or challenge based

Allow 2–3 minutes between heavy lifts and around 60–90 seconds for assistance work. During complexes, EMOMs and hybrid sessions, follow the prescribed format and take additional rest when required to maintain technique.

The greater variety and intensity make your Anchor Point increasingly important. Precision before progression still governs every lift, jump, carry and conditioning effort, regardless of what the clock or workout demands.

If fatigue starts changing the way you move, reduce the load, slow the pace, lower the reps or take additional recovery. Never trade good movement for a faster time.

Perform under pressure. Keep the standard.