Mobility & Activation
Thoracic Twists x 30 seconds
Banded Hamstring Pulses x 30 seconds per side
Bird Dog x 10 reps per side
Warm-Up
Two sets of:
60 Seconds Row
30 Seconds Reach Thrus
30 Seconds Skydivers
60 Seconds Assault Bike
30 Seconds Banded Good Mornings
30 Seconds Banded Glute Bridges
and finish with …
15 Deadlifts @ 45-50% of 1-RM
A.
Deadlift
*Set 1 – 5 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
rest as needed
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift x 1 rep @ 80-85%
B.
“Gale-Force Wind”
All Age Divisions
21-15-9-6
Calorie Row or Ski-Erg
Burpee Box Jump-Overs (24/20″; 55+ Step-Over allowed)
Compare to March 29, 2022
C.
Three sets of:
15 Weighted Side Bends (each side)
100-Foot Sandbag/D-Ball/Medball Shoulder Carry (basically any heavy odd object)
D.
Three sets of:
Reverse Snow Angels x 20 reps (fast)
Side Lying Powell Raises x 10 reps per side (light)
Rest as needed
Athlete Notes:
This is a repeat workout from last year so make sure to go back and check your time before starting the workout. This workout is all about lung capacity. Your 21 should be fast but not super fast; you want to hold some in the tank for your round of 15 and 9. So, just cue yourself once or twice during the 21 reps to be smooth and efficient … then you can push on the 15-9 (which, really, will just be maintaining the pace you set on the 21) and then lay it all out with the remaining 6 cals/reps. Stay low on your burpee box jump-overs and work on efficiency with your jump. These are not box facing so you can be parallel to the box.
Please note if you use the Erg or the Ski-Erg.
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
5 Minutes Jog
and then …
Eight Sets of:
2 Minutes Run @ 5k Pace
60 Seconds Rest / Jog / Walk