Primary Training Session
A.
Every 5 minutes, for 15 minutes (3 sets of):
15/12 Calorie Machine of Choice
25 foot Handstand Walk
10/7 Strict Pull-Ups
25 foot Handstand Walk
100 foot Sandbag Bearhug Carry (150/100)
B.
Complete 27, 21, 15 and 9 reps for time of:
Back Squats (185/125 lbs)
Strict Handstand Push-Ups
If you are comfortable taking the barbell from the floor and back racking it then do so but be safe. Otherwise you may take the barbell from a rack.
C.
Every minute on the minute for 16 minutes:
Station 1: 30 second Hollow Hold
Station 2: 20 Knee Tucks
Station 3: 45 second Side Plank (left)
Station 4: 45 second Side Plank (Right)
Athlete Notes:
All sorts of pushing in today’s workout. Your legs and arms should be on fire by the end of this. Each athlete is going to be quite different here. Pick where you’re going to push and pick where you’ll be a little more conservative. If you hammer out the first set of SHSPU but then can’t do more than a couple at a time for the 21’s, that probably wasn’t the best strategy. Ideally we are looking for each of these reps, the 27-21-15-9 of both squats and SHSPU to be done in no more than 3 sets. If they’re taking more then that we’d advise dropping the weight, or reducing the reps. Your arms are going to get smoked here holding the bar on your back so play with a grip that allows you to stay upright while squatting but allows you to relax your arms as much as possible. If you start failing reps, fast singles are quicker than doing a couple and taking a huge rest. Chip away and have some fun! Just for context, fast times are going to be in the 5-6 minute range.
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
Five sets of:
Hand Over Hand Rope Sled Pull 50-70 Feet
Rest as needed
Engine Accessory Option
Every 9 minutes, for 27 minutes (3 sets of):
400 Meter Run
15 Bar Facing Burpees
2-3 Legless Rope Climbs
30/22 Calorie Assault Bike
1-2 Legless Rope Climbs
15 Bar Facing Burpees
400 Meter Run
*We are accumulating some solid legless rope climb volume here, please do not risk injuring yourself, that is why we made it your choice to do 2-3 and 1-2.
Gymnastics Skills Accessory Option
Every Minute, for 6 minutes:
30 Foot Handstand Walk Sprint
Every Minute, for 6 minutes:
10-12 Toes to Bar Sprint
Engine Accessory Option
Thirty sets of:
30 second Assault Bike at 30 minute test + 6-7 RPM
30 seconds rest