Primary Training Session
Get Moving || Warm-Up
Three sets of:
2 Minute Bike or Row
100 Foot Suitcase Carry (each arm)
100 Foot Single Arm Overhead Carry (each arm)
Followed by…
Three sets of:
10 Sandbag Squats
5 Squat Jumps
10-15 Double Kettlebell Russian Kettlebell Swings
A.
Every 2 minutes, for 6 minutes (3 sets of):
Snatch Lift-Off + High Hang Snatch + Hang Snatch (55-65%)
Followed by…
Every 2 minutes, for 6 minutes (3 sets of):
Snatch Lift-Off + Hang Snatch + Snatch (65-75%)
Followed by…
Every 90 seconds, for 9 minutes (6 sets of):
Snatch x 1.1
Set 1: 75-80%
Set 2: 75-80%
Set 3: 80-85%
Set 4: 80-85%
Set 5: 85-90%
Set 6: 85-90%
B.
Complete for time:
13-11-9-7-5 Reps of:
Muscle Up
Squat Snatch (135/95lbs)
(TIME CAP 15 minutes)
C.
Two sets of:
Every minute, on the minute, for 3 minutes:
5- 7Donkey Kick Burpees
followed by…
Every minute, on the minute, for 3 minutes:
Max Reps Handstand Shoulder Taps in 30 seconds
(Freestanding or against wall)
D.
Four sets of:
12-15 Bulgarian Split Squats (each leg)
Rest 30 seconds between legs
E.
Two sets of:
40-50 LIGHT Reverse Hypers
Rest as needed
40-50 Alternating Single Leg V Ups
Rest as needed
Athlete Notes:
2017 Games was the first time we saw this workout and we’ve hit it a few times since then. For those of you strong on the rings, we want you to hit each set in 1-2 attempts.. for those of you who struggle or are still learning, please cap yourself at 4-5 attempts or less to achieve each of the reps. That time cap will creep up quick if you’re staring at the rings so be diligent about your rest time. Most of you will benefit greatly from singles on the barbell as this workout will come down to the muscle ups, so take note of that and make sure you’re staying above the barbell and not stepping away after each rep. Put your hands back on and rip it 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.
Mixed Modal Option
Every 5 minutes, for 20 minutes (4 sets of):
Two rounds of:
14/12 Calorie Row
7 Sandbag Burpee Over Get Overs (40/36″; 100/75lbs)