Primary Training Session
Get Moving || Primer
Three rounds for quality of:
12/9 Calorie Row
10 Down Ups
8 Russian Baby Makers
6 Inchworms
4 Divebomber Push-Ups
A.
Every 45 seconds, for 20 reps (15 minutes) of:
1 Banded Deadlift @ 55-60% + 20-30% Extra Band Tension at the Top
*The focus is concentric speed on all of these lifts!
**This should feel like 90% of your 1RM deadlift at lockout.
B.
Seven sets for times of:
20 Calorie Row
15 Dumbbell Deadlifts (50/35 lbs)
10 Burpees Over the Erg
Rest 90 seconds or alternate rounds with a partner “you go/I go” style.
C.
Three sets of:
10-12 Medball Hamstring Curls
10-12 Barbell Hip Thrusts
Athlete Notes:
Nothing to it but to go in this workout. Grip and rip on the rower, hang on to the dumbbells, then fly through the burpees. Rinse, wash, repeat for 7 total sets. Remember, the longer you go, the more rest your teammate gets which means they’ll be moving faster and you’ll get less rest.
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.
Rowing Option
Ten rounds for completion of:
250 Meter Row @ 1k pace
250 Meter Row @ 10k pace