Mobility & Warm-Up
5-7 Minutes Machine of Choice @ easy pace (nasal breathing only)
followed by …
Front Rack Partner Assisted Rack Stretch x 3-5 pulses per side
Warm-Up
Two sets of:
Glute Activation Warm-Up (20 seconds on rig/10 seconds off rig x 3 sets per side)
Side Plank Hold x 30 seconds per side (add leg raises to make it more challenging)
Donkey Kicks x 5 reps (or 5 attempts)
Knee Prehab
Two sets of:
Single Leg RDL x 10 reps per side @ 3111
Rest as needed
*4-Point Hops x 5 reps per leg
Rest as needed
*Jump forward, to the right, backwards, to the left = 1 rep. Control your landing and these are NOT max jumps.
A.
Take 15-20 minutes to Build to Today’s 1-RM Front Squat
B.
35-49:
Complete as many rounds and reps possible in 7 minutes of:
20/15 Calorie Row
50 Foot Handstand Walk
5 Dumbbell Thrusters (70/50 lbs)
4 Dumbbell Push Press
3 Dumbbell Front Squats
Rest for 60 seconds and repeat for a total of THREE sets, picking up where you left off each time.
50-54:
Complete as many rounds and reps possible in 7 minutes of:
20/15 Calorie Row
25 Foot Handstand Walk
5 Dumbbell Thrusters (50/35 lbs)
4 Dumbbell Push Press
3 Dumbbell Front Squats
Rest for 60 seconds and repeat for a total of THREE sets, picking up where you left off each time.
55-59:
Complete as many rounds and reps possible in 7 minutes of:
20/15 Calorie Row
15 Foot Handstand Walk
5 Dumbbell Thrusters (50/35 lbs)
4 Dumbbell Push Press
3 Dumbbell Front Squats
Rest for 60 seconds and repeat for a total of THREE sets, picking up where you left off each time.
60+:
Complete as many rounds and reps possible in 7 minutes of:
20/15 Calorie Row
3 Wall Walks
5 Dumbbell Thrusters (35/20 lbs)
4 Dumbbell Push Press
3 Dumbbell Front Squats
Rest for 60 seconds and repeat for a total of THREE sets, picking up where you left off each time.
Scaling Options for Handstand Walk:
8 Nose to Wall Shoulder Taps for every 10-15′
8 Handstand Marching on Box for every 10-15′
1 Wall Walks for every 10-15′
C.
Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1 = 30-40 Second Alternating V-Up
Station 2 = 30-40 Second Plank Hold
Station 3 = 30-40 Second Dead Bugs
Station 4 = Rest
Athlete Notes:
Even though this is three separate 7 minute AMRAP’s, the fact that there is only 60 seconds of rest between them might as well be a couple deep breaths and then continue to work. Your goal is to remain consistent throughout the three intervals. Smooth on the rower, 1-2 attempts to achieve the handstand walk and then aim to get the three dumbbell movements done in as few sets as possible! Take that 60 seconds to shake your arms out then it’s time to get right back after it. For some age divisions you’ll be using a heavier dumbbell so just make sure you test the movements first and can perform them safely. The dumbbell movements all come down to staying braced and focused!
You should push a little harder than you would if this were 21 minutes straight, but don’t go so hard on the first 7 minute interval that you’re blown out for the final two. It’s a great day to work on your pacing so let us know in the comments what worked and what didn’t!
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.
Additional Work
A.
Bar MU Skill Work
Two-Three sets of:
Air Chair Swing x 2-3 reps
Rest as needed
Swinging Knees to Bar x 2-3 reps
Rest as needed
B.
Every 4 minutes, for 20 minutes (5 sets):
400 Meter Run
1-5 Bar Muscle-Ups OR Chest-to-Bar Pull-Ups