Primary Training Session
Movement Primer
Three rounds at increasing effort of:
10/7 Calorie Bike or Row
100 Foot Sandbag Carry or Double Kettlebell Front Rack Carry
100 Foot Pec Stick Walk or Pec-Activated Med-Ball Walk
10 Single Leg Romanian Deadlifts (each leg)
10 Single Leg Hip Bridges (each leg)
10 Bodyweight Bulgarian Split Squats (each leg)
30 second Hang from Rings
A.
Take 20 minutes to build to a 1-RM Front Squat
Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%
B.
Every two minutes, for 12 minutes (6 sets):
Snatch Grip Deadlift + Snatch + Hang Snatch + Overhead Squat
Start at 50% and build to today’s heaviest set.
C.
“Rogue Invitational Event 6”
For time:
45/40 Calorie Row
35 Box Step-ups w/Sand Bag (70/50lbs to 24/20″)
30 Strict Handstand Push-Ups
15 Ring Muscle Ups
150 ft Farmers Carry (100/70lbs.)
15 Ring Muscle Ups
30 Strict Handstand Push-Ups
35 Box Step-ups w/Sand Bag
45/40 Calorie Row
D.
Three sets of:
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 5111
Rest 15 second
Seated Band-Resisted Rows x 30 reps @ 1010
Rest 2-3 minutes
E.
Three sets of:
Cuban Press x 8-10 reps @ 3131
Rest 30 seconds
Front-Racked Weighted Wall Sit Hold x 60 seconds
Rest 90 seconds
Athlete Notes:
Today we’ve got a fun tester workout for you (why we call these things “fun” we’ll never know….)! This workout is a great opportunity to test yourselves against some of the most elite athletes in the sport! How to approach the workout… for most of you it will 100% come down to the four gymnastics stations.. 40 muscle ups and 60 strict handstand push-ups is no light task. We’d advise picking reps for each of these stations that allow you to finish in 4-5 sets or less. For the row.. the first one needs to be completed at a pace that you’d hold for 2-3 times the amount of calories. If you hammer this and jack your heart rate up, you’ll never get it back down. The second row is when you can empty the tank :). The box step-ups with sandbags will be an interesting challenge, but a good opportunity for you to work on establishing a rhythm in this movement! When you get to the handstand push-ups and muscle ups, that’s where we want you to get them done in 4-5 sets. Your heart rate will be high, but you’ll likely have to break a few times which will help to lower it down a bit. Keep slugging away at these and don’t get caught staring at the wall of rings too much (time flies when you do that). For the farmers carry, it’s ok to break these if you feel like your grip will be affected going back into the muscle ups. Dropping here will take much less time off the clock than having to break 2 extra times on the rings because you’re fried. From here we’ll work our way back through the handstand push-ups, to the step ups, and then lay the HAMMER down on the final row! Have some fun and hit this one hard!
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Engine Accessory Option
A.
Against an 8 minute running clock for max distance:
2000/1800 Meter Concept 2 Bike Erg OR 60/45 Calorie Assault Bike
1000/800 Meter Row OR Ski
Max distance Assault Runner in the remaining time
Rest 2 minutes between sets and complete a total of THREE to FOUR sets.
*If at any point there is significant dropoff, the workout is terminated.
B.
One set for max time:
Hang from the pull-up bar.
Followed by…
Three sets of:
10-15 Dumbbell Wrist Curls
Rest as needed”
Gymnastics Skills Accessory Option
Every minute, on the minute, for 2 minutes:
40 Seconds of Legless Rope Climbs
Followed by….
Every minute, on the minute, for 2 minutes:
40 Second Max Distance Handstand Walk or Obstacle course passes (Up Ramp, Down Stairs)
Rest 1 minute and then complete….
Every minute, on the minute, for 2 minutes:
40 Seconds of Rope Climbs
Followed by….
Every minute, on the minute, for 2 minutes:
40 Second Max Distance Handstand Walk or Obstacle course passes (Up Ramp, Down Stairs)
Engine Accessory Option
For time:
100/70 Calorie Assault Bike
OR
“AB-30”
For max calories:
30 minutes of Assault Bike
Compare to October 8, 2021
*Do not sprint/rest to accumulate the calories. We are looking for a continuous effort with most likely a slight decline across the thirty minutes. Be aggressive when choosing a goal pace to be able to hold.