Primary Training Session
Get Moving || Warm-Up
Three sets at increasing effort of:
200-Foot Shuttle Run (25 or 50 foot increments)
5 Wall Walks
20 Russian Kettlebell Swings
Rest 90 seconds between sets.
A.
Three sets of:
*3 Deadlift With Eccentric Pause + 5 Deadlifts @ 65-75% of 1-RM Deadlift
Rest as needed
*Pause for 1-2 full seconds at the knee as you lower the bar. Then deadstop on the ground before performing the next lift. The main priority is perfect position and control.
B.
Three sets of:
Station 1: 6-8 Ring Pop Swings
Station 2: 6-8 Supine Snap Pull Transitions on Low Rings
Station 3: 20-30 second Ring Support Hold
Followed by…
1-2 sets of:
Max Ring Muscle Ups*
Rest as needed
*Do not exceed 10.
**Sub any gymnastics movement here but do not do more than 10-20 reps.
C.
For time:
50-Foot Handstand Walk
40/30 Calorie Row
30 Deficit Kipping Handstand Push-Ups (6/4.5″)
40/30 Calorie Row
50-Foot Handstand Walk
Rest exactly 4 minutes, then…
25-Foot Handstand Walk
20 Dumbbell Front Rack Walking Lunges (50/35)
15 Strict Handstand Push-Ups (no deficit)
20 Dumbbell Overhead Walking Lunges (50/35)
25-Foot Handstand Walk
*Note your total time including the rest.
**Handstand walk substitutions – 3 wall walks for every 25 feet.
***Lunges are 20 total steps, not a specific distance – similar to the individual quarterfinals.
D.
Three sets of:
8-10 Barbell Hip Thrusts @ 50-60% of 1RM DL
Rest 30 seconds
20 Dumbbell Death March (10 each side and pick a challenging weight)
Rest as needed
E.
Three sets of:
8-10 Wide Grip Pull-Ups
30 Second L-Hang
15 Weighted Ceiling Reaching Crunches
Rest 60 seconds
Athlete Notes:
Today’s workout is all about shoulder endurance. The only break you’re going to get is on the row, and maybe on the lunges if you’re efficient with how you hold the dumbbells. We want to build strong shoulders and confidence to kick up when you’re under fatigue, so what better way than to practice it? Set a goal for yourself on the handstand walks as far as what distances need to be unbroken. If you’re proficient, try to go 25-50 feet. If you’re learning, just get it done. Regardless, everyone is somewhere and we want you to challenge yourself to the best of YOUR abilities. The row’s should be taken at a pace that you would hold for 60-80 calories. If you sprint them you may just gas out more on the handstand movements. That said, know your abilities and if you’re better at walking on your hands than on your feet, maybe you do try to redline a little bit on those rows and see how well you can hold on? For the handstand push-ups in both portions, we’d like to see them done in 3 sets or less, so please customize accordingly in order to preserve a little intensity on this workout! Shake your arms out and try to bring them back to life during that 4 minute rest and then get ready to sprint because that second portion is going to be fast. Can you go sub 2 minutes?
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.
Concept 2 Bike Endurance Option
Eight sets of:
Concept 2 Bike
90 seconds at 120% of 20 minute Watt
75 seconds at 95% of 20 minute Watt
45 seconds at 75% of 20 minute Watt
30 second rest
Running Endurance Option
Warm up:
400 Meter Jog at 5k pace
Rest 60 seconds
800 Meter Jog at 5k pace
Rest 2 minutes
400 Meter Run at Mile Pace
Rest 3-4 minutes, then…
Test 1-mile run*
*Note where you completed this at. When we retest, we’d like for you to have a similar environment.