Mobility
Spend 2 minutes working on your psoas
Band Assisted Ankle Pulse x 30 seconds right
Band Assisted Hip Flexor Opener x 30 seconds right
Band Assisted Ankle Pulse x 30 seconds left
Band Assisted Hip Flexor Opener x 30 seconds left
Warm-Up
300 Meter Easy Row
Banded Monster Walks x 30 seconds forward/30 seconds backward
Banded Lateral Walks x 30 seconds right/30 seconds left
600 Meter Easy to Medium Paced Row
Banded Squats x 30 seconds
Hip Prehab
One-Two sets:
Active Pigeon x 30-45 seconds per side
90/90 Hip Rotation x 10 total reps
Side Plank Hip Drops x 30 seconds per side
A.
Back Squat
Set 1: 10 reps @ 50%
Set 2: 15 reps @ 50-60%
Set 3: 10 reps @ 60%
Rest 2-3 minutes between sets
B.
35-49:
Every minute, on the minute, for 21 minutes (7 sets) of:
Station 1: 10-12/8-10 Calorie Row
Station 2: 30 Double Unders + 10 Kettlebell Deadlifts (32/24 kg)
Station 3: 5 Burpees to Rings + 3/2 Ring Muscle-Ups
When the clock reaches 22:00, perform…
Three rounds for time:
10-12/8-10 Calorie Row
40 Double Unders
10 Kettlebell Deadlifts (32/24kg)
5 Burpees to Target
3/2 Ring Muscle-Ups
50-54:
Every minute, on the minute, for 21 minutes (7 sets) of:
Station 1: 10-12/8-10 Calorie Row
Station 2: 30 Double Unders + 8 Kettlebell Deadlifts (32/24 kg)
Station 3: 5 Burpees to Rings + 2/1 Ring Muscle-Ups
When the clock reaches 22:00, perform…
Three rounds for time:
10-12/8-10 Calorie Row
30 Double Unders
10 Kettlebell Deadlifts (32/24kg)
5 Burpees to Target
2/1 Ring Muscle-Ups
55+:
Every minute, on the minute, for 21 minutes (7 sets) of:
Station 1: 10-12/8-10 Calorie Row
Station 2: 30 Double Unders + 10 Kettlebell Deadlifts (24/16 kg)
Station 3: 5 Burpees to Rings + 3/2 Ring Dips
When the clock reaches 22:00, perform…
Three rounds for time:
10-12/8-10 Calorie Row
30 Double Unders
10 Kettlebell Deadlifts (24/16kg)
5 Burpees to Target
3/2 Ring Dips
Scaling options for Ring Muscle-Ups
Ring-Dips (do 3 times the amount of reps in your age division)
Jumping Ring Muscle-Ups
C.
Three sets of:
Single Incline Arm Dumbbell Bench Press x 10-12 reps each side
Rest as needed
Chest Supported Rows x 10-12 reps
Rest as needed
Athlete Notes:
Another EMOM into rounds for time is coming up today. These are going to be our Wednesday theme for the duration of this cycle, so get used to fatiguing yourself and then trying to move fast once you’re already on the verge of tapping out. This cycle is all about building strength and capacity, and these workouts are the perfect way to do it. As always, make sure your first few rounds leave you about 15-20 seconds of rest because that will become less and less as you run deeper into the workout. Remember, just get started!
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.
Bike Erg Option
Complete a 7-10 minute jog, row, or bike at a moderate pace to warm up your lungs
followed by…
Four sets of:
1000 Meter Bike Erg @ 4k PR Pace
*1 minute recovery bike
Rest 1-2 minutes
*Bike at your fast possible pace that allows you to get back to a point where you feel completely in control of your breathe.