Primary Training Session
Get Moving || Warm-Up
Every minute, on the minute, for 15 minutes (5 sets of):
Station 1 – 200-Foot Shuttle Run (25-foot increments)
Station 2 – 10 Burpees to a Pull-Up Bar
Station 3 – 6-8 Strict Pull-Ups + 20 Jumping Lunges
A.
Every minute, on the minute for 4 minutes:
2 Hang Power Cleans + 2 Hang Squat Cleans @ 50% of 1-RM Clean
Rest 60 seconds
Every minute, on the minute, for 4 minutes:
3 Hang Cleans @ 60%
Followed by…
Five sets of:
Hang Clean + *Low Hang Clean + **Clean with a pause @ 70-80%
Rest as needed
*Low hang clean you will go just below your knees.
**Clean with a pause is a pause at the knee as you lift from the floor and then continue on to finish the lift
B.
Start the clock and perform the following…
Three rounds for time of:
200 Meter Run
20 Air Squats
40-Foot Handstand Walk
At the 15:00 mark, perform…
For time:
600 Meter Run
60 Air squats
120-Foot Handstand Walk
C.
Four sets of:
60-90 Second Sandbag Bearhug Hold (challenging weight)
60-90 Second Elbow Plank Hold
Rest as needed
D.
Three sets of:
15 GHD Hip Extensions
Immediately followed by…
15 GHD Back Extensions
Rest 1-2 minutes
Athlete Notes:
This week is going to be a bit of a deload, so we’re going to decrease some of the intensity, volume, and impact on your body. Today’s workout is a completely bodyweight mover that still allows for you to get a little sweaty and get some gymnastics skill work in. Push the pace on the runs here and then challenge yourself to not stop on the air squats, and go big distance on the handstand walk. If you’re still learning to handstand walk, this workout is a low barrier to entry as the other two movements are relatively mindless thus allowing you to really focus on your skills. At the end of this week hopefully you’re feeling refreshed and ready to hit it hard again!
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
Five sets of:
Assault Bike
3 minutes at 95-100% of 20 minute test
2 minutes at 100-105% of 20 minute test
60 seconds at 105-110% of 20 minute test
Rest 90 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
Every 4 minutes, for 12 minutes (3 sets) of:
50 Drag Rope Double Unders (75 regular)
15 Burpee Box Jump Overs
20/15 Calorie Ski or Assault Bike
Followed by…
Every 4 minutes, for 12 minutes (3 sets) of:
20/15 Calorie Ski or Assault Bike
15 Burpee Box Jump Overs
50 Drag Rope Double Unders (75 regular)