Primary Training Session
Get Moving || Warm-Up
Two sets of:
60 Second Monster Walk
20 Banded Hip Bridges
10 Medball Hamstring Curls
Followed by…
For time:
10/7 Calorie Assault Bike
10 American Kettlebell Swings (53/35)
10/7 Calorie Assault Bike
10 Goblet Squats (53/35)
10/7 Calorie Assault Bike
50 Foot Burpee Broad Jump
A.
Three sets of:
Deadlift x 12 reps
Rest as needed
Start your first set around 50%and build. Deadstop between every rep then get tight and lift the bar as fast as possible every time while keeping proper technique.
B.
Accumulate 30 Ring Muscle Ups in as few sets as possible.
TIME CAP = 7 MINUTES
If you don’t have ring muscle-ups or are concerned about the volume then please spend 7-10 minutes rotating through the following drills:
Low Ring Turnovers
Jumping Ring Muscle Ups
Dip Support Holds
Ring Swings
Pop Swings
C.
Every 8 minutes, for 24 minutes (3 sets of):
400 Meter Run
10 Dumbbell Burpee Box Step Overs (50/35 to 24/20″)
25 Chest to Bar Pull-Ups
400 Meter Run
Athlete Notes:
The return of the sh*t sandwich! We’re going to be hitting a lot of this interval style work on Saturday’s because it’s a great way to round out the week, build some capacity, and increase volume knowing that the following day is going to be a rest day. Expect these workouts to be very challenging, but doable! Your goal in today’s session is to have at least 2 minutes of rest each time. That means the 400-meter runs should take approximately 3:30-4:00 cumulative, the dumbbell burpee box step overs should take around a minute or so, and the chest to bar you’ll need to complete in 1-2 sets. Work fast, rest faster, and push the pace knowing that it’s only three intervals!
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.
Concept 2 Bike Option
Accumulate 30 minutes on any cardio implement you would like at a Zone 2 Heart Rate.
Core Option
Four sets of:
60 Second Weighted Chinese Plank
Rest 30 seconds
Arm Pump
Ten sets of:
10 Dumbbell Hammer Curls
Rest 30 seconds