Mobility, Activation & Warm-Up
Take 5-10 minutes to roll out the hamstrings, glutes and QL
Three rounds of:
400 Meter Run/500 Meter Row
10 Barbell Front Squats
10Candlestick Roll to Pistol or Squat Balance (5 per side)
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
A.
Every 2 minutes, for 14 minutes (7 sets):
Front Squat
Set 1: 5 reps @ 65% of 1-RM
Set 2: 4 reps @ 75%
Set 3: 3 reps @ 80%
Set 4: 2 reps @ 85%
Sets 5-7: 1 rep @ 90%+
Followed by…
One set of:
Front Squat x Max Reps @ 80%
Stop if your form starts to break down.
B.
Ring Muscle Up Skill Development
Two sets of:
Muscle up Transition on Low Rings with Feet on a Box x 3-5 reps
Followed by…
Two sets of:
Muscle up Transition on Low Rings with Calves on a Box x 3-5 reps
Followed by…
Two sets of:
Peekaboo Swings x 6-8 reps
Followed by…
OPTIONAL
Two to three sets of:
Peekaboo Swing + 1 Ring Muscle Up + 2 Dips + 10 second Hold at the top of the last dip.
C.
Zone 2 Training || Primary Conditioning Track
(try to maintain 60-70% of your max heart rate and maintain nasal inhale/mouth exhale):
Three rounds of:
400 Meter Run
2 Rope Climbs OR 6 Strict Pull-Ups
500 Meter Row
15 Double Dumbbell Front Squats
35/30 Calorie Assault Bike
35-54: 50/35 lbs
55+: 35/20 lbs
AMRAP x 3 || Semi-Finals Conditioning Track
Complete as many rounds and reps possible in 5 minutes of:
2 Rope Climbs
25 Drag Rope Double Unders or 40 regular Double Unders
Rest 2 minutes and then …
Complete as many rounds and reps possible in 5 minutes of:
Ring Muscle Ups
35-54: 5 reps; 55-59: 3 reps; 60-64: 2 reps; 65+: 3 Ring-Dips
15 Air Squats
Rest 2 minutes…
Complete as many rounds and reps possible in 5 minutes of:
8 Strict Handstand Push-Ups (55+: 2″ riser)
8 Double Dumbbell Front Squats (35-54: 50/35 lbs: 55+: 35/20 lbs)
D.
Three sets of:
GHD Supine Plank x 45-60 seconds
Rest as needed
40Russian Twist @ 1111 Tempo (20 each side)
Rest as needed
Athlete Notes:
Primary Conditioning – Keep this at a Zone 2 pace (read more about Zone 2 here) We want some touches on skill movements; like rope climbs and machines like the erg; so that you can practice movement efficiency without being winded. Check out this article on tips for better rope climbs and this article for tips on rowing efficiently.
Semi-Finals Conditioning: You guys are doing high skilled movements while fatigued. Use today to the good news is that the reps are all low. The bad news is that since they’re low we expect you to start them sooner :). For the first portion, really focus on your footwork on the rope. Getting a solid foot hook will really help save your forearms and shoulders going forward. For the second portion, your arms get a complete rest on the air squats so push to jump right back up on the rings each time. If you’re starting to fatigue, just slow the pace on the air squats a bit. You’ll lose more time staring at the rings than you will slowing down your squats. When you get to that final portion it’s somewhat of an inverse from the second section. Your arms will be doing the tough work and then get a slight “”break”” for the squats. How long can you stay unbroken on those handstand push-ups?
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.
Gymnastics Skill DevelopmentÂ
Every 3 minutes, for 12 minutes (4 sets):
20 Nose to Wall Handstand Marching or Handstand Marching on Box
10 GHD Sit-Ups (55+: 10 20/14 lbs Weighted Sit-Ups)
Rest 3 minutes and then …
Every 3 minutes, for 12 minutes (4 sets):
30-45 second Wall Facing Split Handstand Hold
5 Wall Slides