Mobility & Activation
Spend 5-10 minutes rolling out your traps and pecs.
and then …
CrossOver Symmetry
Rows x 10 reps
Reverse Flies x 10 reps
Pull-Downs x 10 reps
Victory
x 10 reps
90/90 Drill x 10 reps
Cross Body Pull x 10 reps per side
(Stand to the side of the rig. With the arm furthest from the rig, pull the band across the body while keeping the elbow close to the rib cage. Finish with the elbow at your side and wrist in line with the elbow)
A.
Every 2 minutes, for 8 minutes (4 sets) of:
Bench Press x 3-5 reps
Start at 65% of your 1-RM and build to a comfortable 3 reps
B.
Spend 5-10 minutes warming up your Bar Muscle-Up or Chest-to-Bar Pull-Up by moving through these drills:
Bar Muscle-Up
Arch Under Bar Jump to Support
Banded Bar Muscle-Up Stomps
Swinging Knees-to-Bar
Air Chair Swing
Chest-to-Bar Pull-Up
C2B Elbow Drivers
C2B PVC Pipe Bender
C2B Diagonal Holds
How to Butterfly C2B
C.
Primary Track || Zone 2 Conditioning
Complete at Zone 2 Pace:
800 Meter Run
Rest exactly 2 minutes, then…
Four sets of:
50-Foot Forward Sled Drag
50-Foot Reverse Sled Drag
10 Sandbag/Medball/DBall Squats (heavy)
Rest exactly 2 minutes, and then…
800 Meter Run
*Weight is up to the athlete but something that will keep you moving
Semi-Finals Track
35-54:
Against a 2 minute clock, perform the following…
7 Bar Muscle-Ups
15/10 Calorie Row
Max Ground to Overhead (135/95 lbs)
Rest 2 minutes between sets and complete a total of THREE sets OR 40 ground to overhead, whichever comes first.
55+:
Against a 2 minute clock, perform the following…
7 Chest-to-Bar Pull-Ups
15/10 Calorie Row
Max Ground to Overhead (95/65 lbs)
Rest 2 minutes between sets and complete a total of THREE sets OR 40 ground to overhead, whichever comes first.
Scaling Options for Bar Muscle-Ups (choose one of the following):
Jumping Bar Muscle-Ups
Banded Bar Stomps
Chest-to-Bar Pull-Ups
Band Assisted Bar Muscle-Ups
Scaling Options for Chest-to-Bar/Chin-over-the-Bar Pull-Ups
Band Assisted Chest-to-Bar or Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar or Chin-over-the-Bar Pull-Ups
D.
Three sets of:
12-15 Single Leg Barbell Glute Bridges (each leg)
15 Double Leg Barbell Glue Bridges
Rest as needed
Athlete Notes:
Primary Conditioning Track: Keep your heartrate between 65-70% of your max heartrate during this piece. You have some fun strongman work wedge between a run. Grab a friend to do this with and your pace should allow you to have a conversation during this.
Semi-Finals Track: You are hitting up some intervals today! You’ll start with a gymnastics movement, moving into a sprint on the row and then finishing with barbell cycling. You should have around 20-30 seconds to get your max reps of ground to overhead. Adjust the reps of the BMU/C2B if you don’t think you’ll have 20-30 seconds at the barbell. Ideally you are doing your BMU/C2B in two sets of less; then sprint on the row and trust in your barbell cycling ability.
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.
Skill Development Option
Three sets of:
Handstand Marching x 16-20 reps
Rest 60 seconds
(focus on perfect mechanics)
Please choose one of the following drills:
Handstand Marching
Wall Facing Handstand Marching
Handstand Marching on Box
and then …
Every minute, on the minute, for 10 minutes:
Kipping Handstand Push-Ups x 3-5 reps
The goal here is to practice your kipping push up rhythm so focus on a strong kip. Take your time with the set up and practice some with a short kip and others with a bigger kip. Check out this article that goes over the different types of kipping.
Please add a riser if needed or a deficit if you’d like to make this more challenging.