Mobility, Activation & Warm-Up
60 seconds Distracted Ankle Mobility
60 seconds Banded Perfect Stretch per side
60 seconds Bird Dogs (30 seconds per side)
and then …
Complete with nasal breathing only:
200 Meter Run
5 Deep Squat Progressions
200 Meter Run
60 seconds Over/Under Barbell (30 seconds per side)
200 Meter Run
5 Deep Squat Progressions
30 seconds Bear Crawl with Wrist Stretch
A.
Every 2 minutes, for 12 minutes (6 sets) of:
Back Squat
Set 1: 5 reps @ 70%
Set 2: 3 reps @ 75%
Set 3: 1 rep @ 80%
Set 4: 5 reps @ 75%
Set 5: 3 reps @ 80%
Set 6: 1 rep @ 85%
Followed by…
Two sets of:
Back Squat x 65% Max Reps @ 3011 Tempo
Rest 2 minutes
Stop when you can not maintain proper positioning or the tempo.
B.
Primary & Semi-Finals Conditioning Track
35-54:
Every 8 minutes, for 32 minutes (4 sets) of:
10 Hang Clusters (95/65 lbs)
20 Wall Ball Shots (20/14 lbs to 10′ target)
30/20 Calorie Assault or Echo Bike
20 Burpees
10 GHD Sit-Ups
55+:
Every 8 minutes, for 32 minutes (4 sets) of:
10 Hang Clusters (65/45 lbs)
20 Wall Ball Shots (20/14 lbs to 9′ target)
30/20 Calorie Assault or Echo Bike
20 Burpees
10 Anchored Sit-Ups
Hang Cluster = Hang Squat Clean + Thruster
**If GHD Sit-Ups bother your back then please substitute with 10 Alternating V-Ups
C.
Semi-Finals Track
35-54:
Three sets of:
Single Leg Squat (Pistol) x 8 Reps Right Leg
Rest as needed
Single Leg Squat (Pistol) x 8 Reps Left Leg
Rest as needed
We are focused on isolating your quads so keep your chest as upright as possible and support your heel as needed to keep contact with your entire foot. If pistols aren’t a challenge for you then add weight.
D.
Three sets of:
GHD Hip Extensions x 60 seconds
Rest 60 seconds
Box Step Ups – Right Leg x 60 seconds
immediately into…
Box Step Ups – Left Leg x 60 seconds
Rest as needed
Athlete Notes:
The conditioning for today pairs a barbell complex with low skill movements … which means this is a work capacity conditioning piece. In order to ensure that you’re moving with the proper intensity, please make any necessary modifications so that you are finishing in less than 7 minutes each round. Let yourself rest for at least a minute, then get back at it again! These movements should all be done unbroken so pick a weight that allows you to do so! Make sure to stay mentally checked in on the bike because that is where you can lose a lot of time if your mind starts to drift. Set a pace that is challenging but that you can maintain! Today is also a great day to practice transitioning quickly between movements.
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Aerobic/Gymnastic Option
35-49:
Three sets for times of:
400 Meter Run
4 Rope Climbs
50′ Handstand Walk
200 Meter Run
2 Legless Rope Climbs
25′ Handstand Walk
Rest 3 minutes between sets
50-54:
Three sets for times of:
400 Meter Run
3 Rope Climbs
30′ Handstand Walk
200 Meter Run
1 Legless Rope Climbs
15′ Handstand Walk
Rest 3 minutes between sets
55+:
Three sets for times of:
400 Meter Run
4 Rope Climbs
15′ Handstand Walk
200 Meter Run
2 Rope Climbs
15′ Handstand Walk
Rest 3 minutes between sets
If you don’t have Handstand Walks then sub in 1 Wall Walk for every 10-15′ of Handstand Walking
*Sub in 3 Towel Pull-Ups for every legless rope climb and 3 Strict Pull-Ups for every Rope Climb