Primary Training Session
Warm-Up Primer
Three rounds at 70-80% effort of:
10/7 Calorie Machine of Choice
50 Foot Suitcase Carry (each arm)
10 Tempo Ring Rows @ 2111
15 Supinated Grip Band Pull-Aparts
20 Banded Good Mornings
50 Foot Single Arm Overhead Carry (each arm)
A.
Take 15-20 minutes to build to today’s 1-RM Clean
B.
“Fever Pitch”
For time:
60 Pull-Ups
30 Thrusters (95/65lbs)
150-foot Handstand Walk
C.
Three sets of:
20 Single Leg Alternating V-Ups
20 Pike Overs
30 Flutter Kicks (each leg)
Rest 90 seconds
Athlete Notes:
If you smell rubber it’s because that’s the speed we want you going on today’s workout! It’s a fast one so no time to waste! Today is a great opportunity to work on how you’d structure your setup if this were to come up in an open workout. Pick a pull-up bar that allows you to take 1-2 steps to your barbell and then 1-2 steps to start your handstand walk. While we do want to see speed, we DO NOT want to see an implosion. Your shoulders are going to get smoked and that 150 foot handstand walk at the end is going to be tough. For most of you, breaking the pull-ups into 2-3 sets will be the best option. It’ll be likewise for the thrusters. If you go unbroken on those 2 movements then proceed to fall on your face when you kick up, did it make much sense? Push right up to that line on the first two movements, but to where you’re still confident in your ability to kick up and walk on your hands. For the handstand walk, set a goal distance each time you kick up (10, 20, 30, 50 feet, etc.) and try to make it there before coming down! Have some fun and see how quickly you can burn rubber through this one.
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:
Front Foot Elevated Lunge x 10-12 reps each leg
Rest as needed
B.
Three sets of:
Barbell Glute Bridge x 15-20 reps
followed by…
GHD Hip Extension x 15-20 reps
Rest as needed
Engine Accessory Option
Every 3 minutes, for 24 minutes (8 sets of):
15-18/12-14 Calorie Assault Bike
15-18/12-14 Calorie Assault Runner OR Rower
Aerobic/Gymnastics Skills Option
Every minute, for 10 minutes:
1 Legless Rope Climb
Max Total Calorie Bike Erg in remaining time
followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
2 Rope Climbs
Max Total Calorie Row in remaining time
followed by…
Complete as many rounds and reps possible in 10 minutes of:
15/12 Calorie Row
20 Air Squats
15/12 Calorie Bike Erg
15 Toes to Bar
Power Strength Accessory Option
A.
Three sets of:
3 Depth Drops
Rest 15 seconds between reps and 90-120 seconds between sets
Followed by…
Three sets of:
10 Alternating Lateral Full Kneeling Med Ball Overhead Slams Each Side
Rest 1-2 minutes
*Completely reset between reps
B.
Six to Eight sets for times of:
8 Sandbag Cleans (150/100)
16/12 Calorie Assault Bike
Rest 1:1
*Sets are terminated if there is more than a 20 second dropoff.