Primary Training Session
Skill Based Movement Primer
Every 6 minutes, for 18 minutes (3 sets of):
15/10 Calorie Assault Bike
50-Foot Handstand Walk (10 Foot unbroken increments)
30 Air Squats
50-Foot Handstand Walk (10 Foot unbroken increments)
15/10 Calorie Assault Bike
A.
Every 3 minutes for 12 minutes:
10 Back Squats @ 65%
10 High Box Jumps*
*The goal on the box jumps is to land above parallel, softly. Be explosive!
B.
Complete three rounds for time of:
20/15 Calorie Row
15 Burpees Over Erg
50 Foot Dumbbell Walking Lunge (70lbs/50lbs)
Rest until the clock reaches 10 minutes and then peform…
Complete three rounds for time of:
20/15 Calorie Row
10 Burpees over Erg
5 Dumbbell Power Cleans (70lbs/50lbs)
50 Foot Dumbbell Walking Lunge (70lbs/50lbs)
Rest until the clock reaches 20 minutes and then peform…
Complete three rounds for time of:
20/15 Calorie Row
5 Burpees over Erg
10 Dumbbell Front Squats (70lbs/50lbs)
100 Foot Farmer Carry (70lbs/50lbs)
C.
Three sets of:
60 second Plank
30 Side Plank (Left)
30 Side Plank (Right)
Rest 60 seconds
Athlete Notes:
Is it groundhog day? All of these workouts seem very similar, yet all have just enough of a difference to change your approach. We were so kind to reduce the number or burpees required as the workout continues on :)….. but, that just means you have to go that much faster! The row should be completed at a pace that allows you to drop straight into a burpee. The burpees should be done at a pace that allows you to keep moving, but uncomfortably. Hang on for the lunges and farmer carry! We also mixed in some dumbbell power cleans and front squats, and we’d like to see you hitting those unbroken. This workout is chock full of open-style movements, so use this as a great opportunity to practice fast and efficient reps!
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.
Power Strength Accessory Option
Three sets of:
2 Hand Over Hand Rope Sled Pull 50-70 Feet
Rest as needed
Engine Accessory Option
Against a 6 minute clock, perform the following…
400 meter Run
10 Burpees over the Row-Erg
500 meter Row
10 Burpees over the Row-Erg
Max calorie Assault OR Concept 2 Bike, Ski, or Assault Runner in the remaining time.
Rest 2 minutes between sets and complete a total of FIVE sets.
Gymnastics Skills Accessory Option
Every minute, for 12 minutes, (6 sets) of:
Station 1: 50 Foot Handstand Walk
Station 2: 2 Bar Muscle Ups + 4 Pull Ups + 6 Toes to bar
Engine Accessory Option
Fifteen sets of:
30 second Assault Bike at 30 min test + 2-3 RPM
30 seconds rest