Mobility
Banded Perfect Stretch x 45 seconds per side
Psoas Pulse with Softball x 45 seconds per side
IT Band Stretch x 45 seconds per side
Warm-Up
Two rounds of:
60 seconds Jump Rope Drill
Banded Forward Walk x 10 reps
Banded Backward Walk x 10 reps
60 seconds Easy BikeErg or Assault or Echo Bike
Banded Lateral Walk x 10 reps each direction
100-Foot Farmers Carry (medium to heavy)
Hip Prehab
*Single Leg Support Squat and Hold x 5 reps per leg @ 4311
Rest as needed
90/90 Hip Rotation x 10 reps total
Rest as needed
*Hold onto the rig (or doorframe) and slowly lower yourself, focusing on knee traction. Only lower as far as your hips allow without rounding your low back and hold that position for 3 seconds
A.
Back Squat
Set 1: 10 reps @ 55%
Set 2: 15 reps @ 55-65%
Set 3: 10 reps @ 65%
Rest 2-3 minutes between sets
B.
35-54:
Every minute, on the minute, for 9 minutes (3 sets of):
Station 1: 10-12/8-10 Calorie Row
Station 2: 10 Toes to Bar
Station 3: 6 Burpee Box Jump Overs (24/20″)
At the 9:00 mark, complete for time:
Two rounds of:
10-12/8-10 Calorie Row
10 Toes to Bar
6 Burpee Box Jump Overs (24/20″)
At the 15:00 mark, complete for time:
Every minute, on the minute, for 9 minutes (3 sets of):
Station 1: 10-12/8-10 Calorie Row
Station 2: 8 Pull Ups
Station 3: 40 Double Unders
At the 24:00 mark, complete for time:
Two rounds of:
10-12/8-10 Calorie Row
8 Pull Ups
40 Double Unders
55+:
Every minute, on the minute, for 9 minutes (3 sets of):
Station 1: 10-12/8-10 Calorie Row
Station 2: 8 Toes to Bar
Station 3: 4 Burpee Box Jump Overs (24/20″)
At the 9:00 mark, complete for time:
Two rounds of:
10-12/8-10 Calorie Row
8 Toes to Bar
4 Burpee Box Jump Overs (24/20″)
At the 15:00 mark, complete for time:
Every minute, on the minute, for 9 minutes (3 sets of):
Station 1: 10-12/8-10 Calorie Row
Station 2: 6 Pull Ups
Station 3: 30 Double Unders
At the 24:00 mark, complete for time:
Two rounds of:
10-12/8-10 Calorie Row
6 Pull Ups
30 Double Unders
C.
Three sets of:
Banded Lat Pull Downs x 20 reps
Single Arm Ring Row x 10 reps each side
Rest as needed
Athlete Notes: We’ve got two EMOM’s and for time pieces mixed in together today. The first one is very similar to the week 3 emom but no rest minute … you’re welcome. After just three rounds you’re going straight into another two rounds for time. This should hopefully have you done by 15 because you’re going to go straight to the next EMOM. The rows should be executed at a manageable but aggressive pace. Know what that pace is for you because too fast of a pace will have you building up a lot of lactic acid. If you find this workout not too difficult then we’re going to challenge you one step further. Pick a movement or two and see just how fast you can complete them during that minute. This will take it from slightly more aerobic to a little more anaerobic. These are the perfect workouts to work on speed and efficiency with certain movements (i.e. toes to bar and pull-ups) so give it a shot! Remember, just start, and stay ahead!
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…
Eight sets of:
500 Meter Row @ 2k PR Pace or Fast
Rest 1:1
OR
Eight sets of:
1000 Meter Bike Erg @ 4k PR Pace or Fast
Rest 1:1
followed by…
7-10 minute cool down row or bike
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