Primary Training Session
Get Moving || Warm-Up
Three rounds, not for time, of:
200 Meter Run
15 Single Arm Dumbbell Push Press (35/20lbs)(each side)
15 Dumbbell Hang Squat Cleans (35/20lbs)
30 Second Hang From Rings
A.
Three sets of:
Snatch Lift-Off + High Hang Snatch + Hang Snatch + Snatch + Overhead Squat (55-65%)
Rest 90 seconds between sets
Followed by…
Five sets of:
Hang Snatch + Tempo Overhead Squat @ 32X1 + Snatch + Overhead Squat (no tempo) (70-80%)
Rest 90 seconds between sets
Followed by…
Three sets of:
Snatch Lift-Off + 3 Second Hold at Knees and 3 Second Eccentric Lowering (85+%)
Rest 90-120 seconds between sets
B.
Accumulate 15-20 reps of:
Frog Press Pulses
followed by…
Set a clock for 5-10 minutes of:
Bent Arm Tucked Press To Handstand (Invictus Gymnastics)
or…
Frog Stand Press Handstand
C.
Every 90 seconds, for 6 minutes (4 sets) of:
20/15 Calorie Row
5 Ring Muscle Ups
followed by…
Every 2 minutes, for 6 minutes (3 sets) of:
20/15 Calorie Assault Bike
3 Rope Climbs
followed by…
Every 90 seconds, for 6 minutes (4 sets) of:
20/15 Calorie Row
5 Bar Muscle Ups
*Modify as needed so that you can get at least 10 to 15 seconds of rest for the first couple of sets.
Athlete Notes:
Today’s workout is all about pull fatigue and volume accumulation. We aren’t necessarily looking for who can win the every 90 seconds, but we are looking for who can remain the most consistent across the board. Just like the note at the bottom of the workout says, make sure you’re modifying as needed so that you can get at least a 10-15 second rest between sets. That means you’ll probably have to push the row and bike to finish in 45-50 seconds. If that’s a little too aggressive for you, scale the calories before scaling the gymnastics reps. Not every workout has to be one that we’re super concerned about score. Today’s workout is a great training day to make sure that you’re getting some gymnastics volume in.
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.
Mixed Modal Option
Five sets for times of:
25/20 Calorie Row
50-Foot Sled Push (heavy but you shouldn’t have to stop)
50-Foot Sandbag Bearhug Walking Lunge (100-150/75-100)
50-Foot Handstand Walk
50-Foot Sled Push
25/20 Calorie Row
Rest 2 minutes between sets