Mobility & Activation
3-5 Minutes Easy Pace on Assault Bike, BikeErg or Row
and then …
T-Spine Pulse on Box or Bench x 60 seconds (pulse)
Scap Ring-Rows x 5 reps
Ring-Rows x 10 reps (slow and controlled)
V-Ups x 15 reps
and finish with …
A.
Every minute, for 12 minutes, (6 sets) of:
Station 1: 45 seconds Handstand Marching Attempts
Station 2: 10 Double-Unders + 4 Pull Ups + 2 Chest-to-Bar Pull-Up
(use a band if needed on the pull-up portion of the complex)
B.
Every 90 seconds for 9 minutes:
Odd Rounds: 4 Front Squats @ 65-70%
Even Rounds: 2 Front Squats @ 73-75%
C.
35-49:
Against a 3:30 minute clock:
30/22 Calorie Assault Bike
5 Ring Muscle-Ups
Max Max Rep Ground to Overhead in remaining time
Rest 90 seconds and repeat for a total of FIVE sets
*Set 1: 185/125 lbs
*Set 2: 155/115 lbs
*Set 3: 135/95 lbs
*Set 4: 115/75 lbs
*Set 5: 95/65 lbs
50-54:
Against a 3:30 minute clock:
28/20 Calorie Assault Bike
3 Ring Muscle-Ups
Max Max Rep Ground to Overhead in remaining time
Rest 90 seconds and repeat for a total of FIVE sets
*Set 1: 155/115 lbs
*Set 2: 135/95 lbs
*Set 3: 115/75 lbs
*Set 4: 95/65 lbs
*Set 5: 85/55 lbs
55+:
Against a 3:30 minute clock:
25/18 Calorie Assault Bike
7 Chest-to-Bar Pull-Ups
Max Max Rep Ground to Overhead in remaining time
Rest 90 seconds and repeat for a total of FIVE sets
*Set 1: 135/95 lbs
*Set 2: 115/75 lbs
*Set 3: 95/65 lbs
*Set 4: 75/55 lbs
*Set 5: 65/45 lbs
Scaling Options for Ring Muscle-Ups (choose one of the following):
Box Jump to Full Support
Kipping Pull-Up on Rings
Muscle-Up Transition (Feet on Box)
Muscle-Up Transition (Feet on Floor)
Single-Leg Row Muscle-Up to Catch
Scaling Options for Chest-to-Bar/Chin-over-the-Bar Pull-Ups:
Band Assisted Chest-to-Bar or Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar or Chin-over-the-Bar Pull-Ups
Athlete Notes:
Grab a training partner and get after it today! Saturdays are made so much more fun if you can tackle the training with a few friends! You get some more barbell cycling coupled with a high skill gymnastics movement! You should have at least 20-30 seconds to get in your max reps so adjust the calories and/or reps of the gymnastic movement if you know you won’t be finishing with enough time for the barbell cycling. This workout is intended for you to build in volume with a higher skilled gymnastics movement AND do some barbell cycling under fatigue. Make sure to lay out your weights nearby your barbell so you can change out the plates during your rest period!
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.
Running Endurance Option
Every 3 minutes, for 24 minutes (8 sets) for times:
Run 250 Meters @ 105% of your 400m PR pace
We will be re-testing your 400 meter sprint next week. Accordingly, run these 5% faster than the pace you held for your 400m PR – so if your 400m PR was 60 seconds, you’ll aim to finish the 200 meters in 28.5 seconds each set. (60/1.05/2)