Primary Training Session
Get Moving || Warm-Up
Three sets of:
2 Minute Row
20 Banded Face Pulls
100-Foot Double Kettlebell Overhead Carry
10-15 Push Ups
100-Foot Double Kettlebell Front Rack Carry
A.
Complete for time:
30 Burpee Ring Muscle Ups
*Modify with Burpee Bar Muscle Ups or Burpee Chest to Bar Pull Ups
B.
Four sets of:
Strict Press x 8-10 reps
Rest as needed
C.
Every 4 minutes, for 20 minutes (5 sets) of:
15/12 Calorie Row
15 Thrusters (115/85 lbs)
15 Chest to Bar Pull-Ups
D.
Four sets of:
Dumbbell Bench Press x 10-12 reps
Followed by..
20-25 Banded Pull Aparts
Rest as needed
Athlete Notes:
Pull – push – pull. Grip and rip on the rower. Hang on and try to go unbroken on the thrusters. See what you have left in the tank on the chest to bar pull-ups. Your goal should be less than 45 seconds on the row, with transition and the 15 thrusters, be around 1:30 on the clock, and then knock out the chest to bar in 1-2 sets to take you right around 2 minutes or less. Keep it a 1:1 work:rest as best you can!
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 or Echo Option
For time:
100/70 Calorie Assault Bike
Rest 2 minutes
80/60 Calorie Assault Bike
Rest 3 minutes
50/35 Calorie Assault Bike
Row Option
For time:
Row 2000 Meters
Core Training
Every minute, on the minute, for 6 minutes:
10 Hollow Rocks + Max Flutter Kicks
Banded Finisher
Four rounds of:
25 Banded Triceps Extensions
25 Banded Hammer Curls