Mobility, Activation & Warm-Up
10 Slow and Controlled Deep Squat Progressions
10 Slow and Controlled Kettlebell Ankle Pulse (per side)
and then …
Two sets of:
30 Seconds Banded Monster Walks (forward)
30 Seconds Banded Monster Walks (backward)
30 Seconds Lateral Banded Walk (right)
30 Seconds Lateral Banded Walk (left)
30 Seconds Band Resisted Walking Plank (right)
30 Seconds Band Resisted Walking Plank (left)
(Place a band on the rig close to the floor. Loop the band around your waist and assume a plank position. Walk as far away from the rig as possible while assuming a good plank position)
A.
Three sets of:
8 Right Leg Weighted Bulgarian Split Squats
Rest 15 seconds
4 Right Leg Dynamic Bulgarian Split Squats
Rest 30 seconds
8 Left Leg Weighted Bulgarian Split Squats
Rest 15 seconds
4 Left Leg Dynamic Bulgarian Split Squats
Rest 60 seconds
B.
Ring Muscle-Up Skill Work
Two sets of:
Muscle-Up Transition on Low Rings with Feet on Floor x 4-6 reps
Followed by…
Two sets of:
Hip Supported Rowing Ring Muscle Ups x 3-5 reps
Followed by…
Two sets of:
Ring Pop Swings
x 6-8 reps
Followed by…
OPTIONAL
Two to three sets of:
Ring Muscle Up + 2-3 Dips + Ring Muscle Ups
C.
35-49:
Five rounds for time:
5 Shoulder to Overhead (135/95lbs)
6 Bar Facing Burpees
immediately followed by…
Five rounds of:
5 Shoulder to Overhead (135/95lbs)
40 Double Unders
50-54:
Five rounds for time:
5 Shoulder to Overhead (105/75lbs)
6 Bar Facing Burpees
immediately followed by…
Five rounds of:
5 Shoulder to Overhead (105/75lbs)
40 Double Unders
55+:
Five rounds for time:
4 Shoulder to Overhead (95/65lbs)
5 Bar Facing Burpees
immediately followed by…
Five rounds of:
4 Shoulder to Overhead (95/65lbs)
30 Double Unders
Substitutions for double-unders (choose one of the following):
Reduce the amount by half
45 seconds double-under attempts
Single-Unders x double the reps
Plate Taps x 60 seconds
D.
Three sets of:
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Rest 60 seconds
Banded Overhead Triceps Extensions x 30 reps @ 20X0
Rest 30 seconds
Athlete Notes:
Overhead endurance is the key to todays conditioning. Work on quick cycle times and syncing your breath to movement on the shoulder to overhead. You can check out cycling shoulder to overhead techniques here.
Push the pace on the burpees but make sure you’re moving at a pace that doesn’t force you to think about picking the barbell up; lets say this is 7/8 on an exertion scale of 10. We want you finishing the last burpee and putting your hands right on the barbell. When you move into the second round know that those double unders will burn your shoulders but should be a good opportunity to relax a bit if you’ve got good form. Tense arms will just burn you out faster so stay relaxed! A great goal would be to go unbroken throughout the workout but be measured in rounds 1-3 so that you can maintain consistency throughout the entirety of the conditioning.
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 Option
Every 10 minutes, for 30 minutes (3 sets) of:
4000 Meters Concept 2 Bike
*The first 1000 Meters is for time. Then continue to 4000 for your next time
Semi-Finals Track
50+:
Rest