Mobility & Prehab
Spend 5 minutes rolling out any hot spots and then …
One-two sets:
Alternating Single Leg Banded Knee Tucks x 30 seconds
Banded Forward Monster Walk x 30 seconds
Banded Backward Monster Walk x 30 seconds
Medball or Unweighted Speed Skater x 30 seconds
Warm-Up
One set of:
500 Meter Row or 1,000 Meter Bike Erg
Landmine Cossack Squat (barbell only) x 20 reps
Pistol Squat Balance x 15-30 seconds per leg
Alternating Pistols x 20 reps total (use assistance if needed)
A.
Back Squat
Set 1: 5 reps
Set 2: 3 reps
Set 3: 1 rep
Set 4: 5 reps
Set 5: 3 reps
Set 6: 1 rep
Rest 2-3 minutes between sets. The intention here is to build to a heavy single.
Suggested %:
Set 1: 65%
Set 2: 75%
Set 3: 85%
Set 4: 70%
Set 5: 80%
Set 6: 90%
B.
35-54:
Five rounds for time of:
20/15 Calorie Row
8 Thrusters (85/75 lbs)
8 Chest to Bar Pull Ups
8 Front Squats (85/75 lbs)
55+:
Five rounds for time of:
20/15 Calorie Row
8 Thrusters (75/55 lbs)
8 Chin-over-the-Bar Pull Ups
8 Front Squats (75/55 lbs)
Substitutions for Chest-to-Bar/Chin-Over-Bar Pull-Ups (choose one of the following):
Band Assisted Chest-to-Bar/Chin-Over-Bar Pull-Ups
Jumping Chest-to-Bar/Chin-Over-Bar Pull-Ups
Strict Pull-Ups x Half the Reps
C.
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Straight Leg Bottom Balance x 40 seconds
Interval 2 – Straight Body Ceiling-Reaching Crunches x 30 seconds
Athlete Notes:
Todays conditioning includes movements that are often seen in the Open! So, if your goal is to participate in the Open then approach todays session like you would if this was a Friday Night Lights at your local gym! Set up is key to a workout like this so you’ll want to position the erg close to the pull-up rig and have the barbell nestled in close as well. Here are some tips on how to approach the workout:
1 – Start at a pace you can maintain on the row; don’t go out guns a’blazin!
2 – Ease off on the row the last 1-2 cals, then a smooth transition off the row to the thrusters
3 – Barbell movements: Unbroken mindset here for the first 2-3 rounds. If you are worried about being able to go unbroken on the thrusters in the first 3 rounds then drop the weight down to something that allows you to do that.
4 – Pull-Ups. This is where many of you may decide to break because a break here takes way less time then a break on the thrusters or front squats.
5 – Try to settle into a rhythm on the row again to get your heart rate back down and then maintain consistent splits throughout the workout.
This is a workout where we can definitely see people coming out too hot and dropping off big time around round 3, so don’t fall into that trap. Settle into a pace that works for you and see what you can hold on to throughout the workout.
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
For 60 seconds, perform one set of each:
Movement 1 – Kettlebell Ankle Pulse x 30 seconds (right leg)
Movement 2 – Kettlebell Ankle Pulse x 30 seconds (left leg)
followed by …
Two sets of:
Band Assisted Pistol Pulse Balance x 15 seconds per leg
Rope Climb Mount x 1.1.1
and finish with …
Five rounds of:
2 Rope Climbs
10 Alternating Pistols*
If you are working on pistols but still want to get the volume in then try using plates to progress