Primary Training Session
Warm-Up Primer
Three rounds at 70-80% effort of:
10/7 Calorie Machine of Choice
100 Foot Farmer Carry (progressively heavier each round)
100 Foot Sandbag Bearhug Carry
30 Banded Face Pulls
20 Banded Good Mornings
10 Medball Squat Cleans
A.
Every 2 minutes, for 20 minutes (10 sets) of:
Power Clean + Hang Clean + High Hang Clean
*Sets 1-3 – 60-65%
*Sets 4-6 – 65-70%
*Sets 7-8 – 70-75%
*Sets 9-10 – 75-80%
B.
Against a 12 minute clock:
Six rounds of:
6 Muscle-Ups
6 Devils Press (50/35lbs)
In remaining time. . .
Max meter Row
Record time to complete 6 rounds and total meters.
C.
Every minute on the minute for 12 minutes:
Station 1: 45 second Plank
Station 2: 15 V-Ups
Station 3: 30 second Hollow Hold
Station 4: 20 Toe Touches
Athlete Notes:
Today we’ve got an open-esque style workout for you. The 12 minute time domain is something we see fairly common in the open. We also have been seeing a rise in two-part workouts. Most times they’re a workout followed by a lift, or vice versa, but today we’ve got a couplet followed by some effort :). If you’re comfortable and confident with your gymnastics abilities, your goal should be to hit the couplet unbroken. If you’re someone still learning to do muscle-ups, or this volume is going to be a little too high, give yourself a few attempts each round OR give yourself a time cap on the couplet so that you still get to enjoy the pain of finishing on a row! The best part about this workout is that there’s no strategy on the row. There’s no need to pace. It’s the final piece of the puzzle, so finish as hard as you can and empty the tank! Get yourself to that dark place that we all go to when March rolls around!
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.
Strength Accessory Option
A.
Three sets of:
Bulgarian Split Squats with a pause x 12 reps each leg
Rest as needed
*Pause 2″ above parallel for 2 seconds on the way up every rep
B.
Three sets of:
Single Leg Dumbbell Deadlifts (Right Leg) x 8-10 reps
Single Leg Reverse Lunges (Right Leg) x 10 reps
Rest as needed
Single Leg Dumbbell Deadlifts (Left Leg) x 8-10 reps
Single Leg Reverse Lunges (Left Leg) x 10 reps
Rest as needed
Engine Accessory Option
Against a 3 minute clock, perform the following…
25/18 calorie Ski Erg
25 Heavy/Drag Rope Double Unders (50 normal rope)
Max Calorie Bike in the remaining time
Rest 60 seconds between sets and complete a total of SIX sets.
Aerobic/Gymnastics Skills Option
Complete for time:
300 Calorie Assault Bike or Echo Bike
*Every 5 minutes, including 0:00 perform the following:
1 Legless Rope Climb
3 Rope Climb
Power Strength Accessory Option
A.
Four sets of:
5 Reps of Split Stance Lateral Med Ball Slams Each Side
Rest 30 seconds between sides; rest 90 seconds between sets
Followed by…
Four sets of:
10 Palloff Rotations Each Side
Rest 30 seconds between sides and 1-2 minutes per set
B.
Against a 2 minute clock, perform the following…
24/18 Calorie Assault Bike
Max Sandbag to Shoulder in the remaining time
Rest 60 seconds between sets and repeat until you have completed 50 Sandbag to Shoulder OR FIVE sets.