Mobility, Activation & Warm-Up Flow
Spend 3-5 minutes on:
T-Spine Foam Roll + Hold with Intentional Breathing
and then …
One set of:
Y’s, T’s & W’s x 10 reps
and finish with …
Two sets of:
CrossOver Symmetry Row x 15 reps
Prone Plank Shoulder Taps
x 15 reps
5 Scap Push-Ups + 5 Push-Ups with a 1 second hold at the bottom
A.
Bar Muscle-Up Skill Development
Two sets of:
Target Reach Swing x 1.1 (the period represents a 10 second rest)
Rest 60 seconds
and then …
Two sets of:
Air Chair Swing x 2 reps
and then …
Two sets of:
Swinging Knees to Bar x 2 reps
and finish with …
Every minute, on the minute, for 5 minutes:
1-3 Bar Muscle-Ups OR Jumping Bar Muscle-Ups OR Band Assisted Bar Muscle-Ups or Bar Muscle-Up Stomps
B.
Five sets of:
Strict Press x 4 reps
Rest as needed
C.
35-49:
Complete for time:
1000 Meter Row
20 Burpees over the Erg
30 Toes-to-Bar
800 Meter Row
15 Burpees over the Erg
25 Toes-to-Bar
600 Meter Row
10 Burpees over the Erg
15 Toes-To-Bar
50-54:
Complete for time:
700 Meter Row
15 Burpees over the Erg
30 Toes-to-Bar
600 Meter Row
10 Burpees over the Erg
20 Toes-to-Bar
500 Meter Row
5 Burpees over the Erg
10 Toes-To-Bar
55+:
Complete for time:
700 Meter Row
10 Burpees over the Erg
20 Toes-to-Bar
600 Meter Row
8 Burpees over the Erg
16 Toes-to-Bar
500 Meter Row
6 Burpees over the Erg
12 Toes-To-Bar
Time Cap: 25:00
Scaling Options for Toes-to-Bar (choose one of the following)
Knees to Elbows
Knees to Chest
V-Ups
Athlete Notes:
Some of you have expressed a desire to improve on your grip strength … well long no further! Todays conditioning piece caps off 3 days of focused grip work in the conditioning pieces. To attack this workout without your grip blowing up I challenge you to keep a relaxed grip on the erg handle. I shouldn’t see anyone with a death grip on the handle but, instead, a relaxed and loose grip. The burpees are there to just jack up your heart rate so find a pace that allows you to stay steady while being intentional with your breathe. Now comes your toes-to-bar. Break these up into smaller sets than you think you need to! The volume will catch up with you so elect to go with smaller, quicker sets so your grip doesn’t burn out!
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Concept 2 Bike Option
Five sets of:
750 Meters
Rest 2 minutes