Primary Training Session
Get Moving || Warm-Up
Three sets at ascending effort of:
15/12 Calorie Bike or Row
10 Burpee Box Jumps (24/20″) (with step down)
100 Foot Double Kettlebell Overhead Carry
Rest 60-90 seconds between sets
A.
Every 90 seconds, for 12 minutes (8 sets) of:
1 Push Press+ 1 Split Jerk @ 80% of Last Week’s Max
Begin your first set at 60% and build in weight
B.
Six sets for completion of:
2 Minute Machine of Choice @ 6/10 Effort
Immediately followed by…
90 Second AMRAP of:
10 Line Facing Burpees
15 Russian Kettlebell Swings
Rest 30 seconds between sets
*Total workout takes 24 minutes to complete. If you choose to row and bike, alternate sets.
C.
Three sets of:
20 See Saw (Alternating Arm) Dumbbell Incline Bench Press (10/Arm)
Followed by…
5-10 Tempo Stationary Dips @ 2111
Rest as needed between sets
*Video demonstrates the bench set-up if you do not have a self-inclining bench. Please follow directions for pressing variation.
Athlete Notes:
This workout is going to be a full cardio piece meant to get you sweaty and ready for Friday. We’re starting on a machine for 2 minutes at a pace that is aggressive, but not a sprint by any means. Think of it like something around what you’d hold for 4-5 minutes. Immediately following that 2 minute interval you’re going into a 90 second AMRAP of 10 line facing burpees and 15 russian kettlebell swings. For this part we just want you to move the entire time. It’s not a race here but the goal is to go straight from a cardio implement into being able to sustain a pace for that 90 second piece. You’ll then get a 30 second rest before it’s time to start the next set back on your cardio implement.
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.
Running Option
Three sets of:
500 Meter Row @ 2k Pace + :05/500m
500 Meter Row @ 2k Pace
200 Meter Row @ 2k Pace + :10/500m
300 Meter Row @ Sprint Pace
Rest 3 minutes between sets
Bike Erg/Row Option
Three sets of:
5-7 Bamboo Bar Press
Immediately followed by…
30-60 Second Bamboo Overhead Walk
Immediately followed by…
20-30 Banded Seated Rows
Rest as needed
Additional Work
Every 90 seconds, for 6 minutes (4 sets) of:
50 Foot Handstand Walk
If you fall, do not start over. You get one attempt each round. The goal is to se how fast you can possible do at least 1 unbroken length of 50 feet.
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