Primary Training Session
Get Moving || Warm-Up
Three sets of:
60 Seconds Bike, Row, or Jog
100-foot Single Arm Overhead Carry (each arm)
30-45 second *Hold*
*Set 1 – Push-Up Plank
*Set 2 – Regular Handstand
*Set 3 – Nose to Wall Handstand
Followed by…
Three sets of:
10-15 Air Squats
10 Ring Rows
10 Barbell Snatch Grip Behind the Neck Presses
10 Barbell Good Mornings
A.
Every 2 minutes, for 16 minutes (8 sets of):
Push Press
Sets 1-3: 2 reps @ 70-75%
Sets 4-6: 2 reps @ 75-80%
Sets 7-8: 1 rep @ 85%
At the 12:00 mark…
Every 90 seconds, for 6 minutes (4 sets of):
Power Jerk x 4 reps @ 60-65% of 1RM Jerk
B.
Five sets of:
20/15 Calorie Row
15 Double Kettlebell Thrusters (24/16kg)
15 Double Kettlebell Deadlifts
Rest 1:1 or alternate full sets with a partner.
C.
Three sets of:
10 Single Arm Dumbbell Bench Each Arm
Followed by…
10-15 Deficit Tempo Push-Ups @ 1111
Rest as needed between sets
*Set deficit height to 4-8″ based on ability.
Athlete Notes:
We’re looking for all of these rounds to take less than 2 minutes. If you hit the row at an aggressive pace you should be off of it by about 60 seconds. After that we want a quick transition to the kettlebells and then unbroken on the thrusters and deadlifts. 1:1 work:rest should make it so you can replicate the effort so push hard at the start and try to hold on.
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 Option
Ten sets of:
30 Second Bike @ 80/70+RPM
30 Second Rest
After the 6th set, rest 2 minutes, then repeat for 10 more sets.
Rowing Option
Twenty-Seven sets of:
30 seconds of Rowing @ 2k pace minus :03-:05/500m
Rest 30 seconds between sets
Strength Accessory Option
Ten sets of:
40-50 Foot Handstand Walk
Rest 1:1 or alternate with a partner
The focus is trying to move fast! Risk falling (safely). This is the time to try things
Additional Work
Four sets of:
Wall-Facing Split Handstand Hold x 20 seconds each side
Rest as needed
15-20 Band Assisted Strict Pull Ups
Rest as needed
Additional Work
One set of:
Tuck Rocks x 100 reps
Followed by. . .
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Single Arm Hand Plank x 30 seconds (right arm)
Interval 2 – Single Arm Hand Plank x 30 seconds (left arm)
Interval 3 – Lalanne Push-Up x 5 reps
Followed by. . .
One set of:
Seated Piked Double Leg Lifts x 30 reps