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 @ 55%
Set 2: 10 reps @ 55-65%
Set 3: 10 reps @ 65%
Rest 2-3 minutes between sets
B.
35-54:
Every minute, on the minute, for 20 minutes (5 sets of):
Station 1: 10-12/8-10 Calorie Row
Station 2: 4 Dumbbell Devil’s Press (50/35 lbs)
Station 3: 15-17/10-12 Calorie Assault or 14-16/8-10 Calorie Echo Bike
Station 4: 3 Wall Walks
At the 20:00 mark…
Two rounds for time of:
10-12/8-10 Calorie Row
4 Dumbbell Devil’s Press (50/35lbs)
15-17/10-12 Calorie Assault or 14-16/8-10 Calorie Echo Bike
3 Wall Walks
55+:
Every minute, on the minute, for 20 minutes (5 sets of):
Station 1: 10-12/8-10 Calorie Row
Station 2: 4 Dumbbell Devil’s Press (35/20 lbs)
Station 3: 12-14/8-10 Calorie Assault or 10-12/6-8 Calorie Echo Bike
Station 4: 2 Wall Walks
At the 20:00 mark…
Two rounds for time of:
10-12/8-10 Calorie Row
4 Dumbbell Devil’s Press (35/20 lbs)
12-14/8-10 Calorie Assault or 10-12/6-8 Calorie Echo Bike
2 Wall Walks
C.
Three sets of:
8-10 Single Arm Dumbbell Incline Bench Press (each arm)
Max Unbroken Wide Grip Strict Pull-Ups*
Rest 1-2 minutes between sets
*If less then 3 reps use a band for assistance
Athlete Notes:
As always, with today’s EMOM make sure you’re picking a rep scheme that you can finish within around 40-45 seconds per station. If you’re any more than that early on you’ll just start to bleed into the next minute sooner than we’d like so adjust the reps/cals as needed. At the 20 minute mark it’s time to hit these two rounds hard. Keep the same calories and reps that you used for the EMOM and see if you can finish the two rounds faster than you would have had you stayed on the minute. Stay ahead of the clock and remember to 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/Row Option
Complete a 7-10 minute jog, row, or bike at a moderate pace to warm up your lungs
followed by…
Six sets of:
750/700 Meter Row @ 2k PR Pace or Faster
Rest 1:1
OR
Six sets of:
1500/1400 Meter Bike Erg @ 4k PR Pace or Faster
Rest 1:1
followed by…
7-10 minute cool down row or bike