Primary Training Session
Get Moving || Warm-Up
Every 4 minutes, for 12 minutes (3 sets) of:
15/12 Calories of Rowing or Bike Erg
4 Strict Pull-Ups
4 Strict Toes-to-Bar
4 Kipping Pull-Ups
12 Burpees to Pull-Up Bar
A.
Every 2 minutes, for 16 minutes (8 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…
Three sets of:
Tempo Back Squat x Max Reps @ 3011
(use 65% of your 1-RM for these sets, and stop as soon as you can no longer maintain proper positioning or the prescribed tempo)
Rest 2 minutes
B.
Every 8 minutes, for 32 minutes (4 sets) for times of:
10 Hang Clusters (115/75 lbs)
20 Wall Ball Shots (20/14 lbs)
25/18 Calories of Assault Bike
20 Burpees
10 Sandbag Squats (150/100 lbs)
C.
Three sets of:
Weighted Single-Leg Squats (Pistol) x 8 reps each leg
Rest as needed between legs.
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.
D.
Three sets for max reps of:
60 seconds of GHD Hip Extensions
Rest 60 seconds
60 seconds of Box Step Ups (Right Leg)
immediately followed by…
60 seconds of Box Step Ups (Left Leg)
Rest as needed” “For quality:
50 V-Ups
(try to keep them unbroken with good movement quality)
Athlete Notes:
Today’s workout is a classic up and down style, then go again, and again, and one more time. In order to ensure that you’re moving with the proper intensity, please make any necessary modifications to ensure 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 your to do so! All the squatting is going to blow your legs up so your time most rounds will come down to staying checked in on the assault bike. Set an aggressive pace and then try to hold on! Today is a great day to practice transitioning quickly between movements. Remember, the faster you go, the more you rest.
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.
Assault Bike Endurance Option
Four sets for max calories and prescribed paces of:
4 minutes of Assault Bike @ 80-85% of 20-minute test pace
3 minutes of Assault Bike @ 85-90% of 20-minute test pace
2 minutes of Assault Bike @ 90-95% of 20-minute test pace
Rest 60 seconds between sets
*If you don’t have a 20-minute test score, base these numbers off of a 70-73 average RPM for men and 63-66 average RPM for women.
Mixed Modal Option
Five sets of:
500 Meter Row
150-Foot Sled Push (Moderate Weight)
20/15 Calorie Assault or Echo Bike
Rest 3 minutes
If you do not have a sled, perform 30 Alternating Jumping Lunges.
Do not try to game this; push each station hard. Your row should be at your 2k pace of faster.
8 sets or 6 sets for part B??