Primary Training Session
Get Moving || Warm-Up
Complete 10 minutes of stationary bike or rowing
Every 2-3 minutes get off machine and perform….
7 Push Ups
7 Pull Ups
20 Second V Tuck
Three sets of:
Front Leaning Rest x 30 seconds
Ring Rows x 15 reps
Assault Bike/Jog/Row x 90 seconds
A.
Bench Press
Set 1: 15 Reps @ 50-55%
Set 2: 12 Reps @ 55-60%
Set 3: 10 Reps @ 60-65%
Rest 2 minutes between sets
B.
Ring Muscle Up Skill Development
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.
Complete as many reps possible in 6 minutes of:
40 Unbroken Double Unders
100-Foot Sandbag Carry (150/100lbs)
10 Chest to Bar Pull Ups
Rest 2 minutes and repeat for a total of THREE sets
D.
Three sets of:
Single Arm Dumbbell Bench Press x 10 reps
Rest as needed
Single Arm Ring Row x 10 reps each side
Rest as needed
E.
Three sets of:
Dumbbell Skull Crushers x 12 reps
Dumbbell Bicep Curl x 12 reps
Lateral Dumbbell/plate Raises x 60 seconds
Rest as needed
Athlete Notes:
Work, rest, repeat for today’s workout. This is a workout that you should be able to move through mindlessly. Work on knocking out sets of unbroken double unders and chest to bars. If you’re someone that needs a little extra practice on those movements, then today is a great day to test them out. Since this week is a bit of a deload, we aren’t too concerned about the pace with which you move. What we’re most interested in is having you pick something and really focus on it today. Whether it’s rhythm on the chest to bars, quick transitions, speed on your double unders, pick something and make that the focus of today’s workout!
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.
Running Option
Six sets of:
800 Meter Run @ 2 Mile PR Pace
Rest 2 minutes