Primary Training Session
Get Moving || Warm-Up
Three sets of:
10 Bamboo Presses
20-30 Second Overhead Bamboo Hold
100 Foot Farmer Carry
100 Foot Sandbag Bearhug Carry
A.
Six sets of:
4 Power Jerks @ 60+%
Rest 75 seconds between sets
*Build based on quality over the 6 sets.
B.
Every 2 minutes, for 12 minutes (6 sets) of:
7-12 Chest to Bar Pull Ups
7-12 Toes to Bar
Pick a number that allows you work on going unbroken
C.
Against a 3 minute clock, complete as many reps as possible of:
20 Dumbbell Snatches (100/70lbs)*
75 Drag Rope Double Unders (100 Regular or 100 Cross-Overs)
Max Distance Handstand Walk in the remaining time**
Rest 60 seconds between sets and repeat for a total of FOUR sets.
*Snatches may be performed however, just try not to favor one side if possible.
**Handstand walk will be performed in 10 foot unbroken increments. You must pass the line for that to count. Each 10 foot increment counts as 1 rep.
D.
Three sets of:
8-12 Tempo Stationary Dips @ 2222
Rest as needed
Followed by…
Three sets of:
12-15 Dumbbell Skull Crushers
Rest as needed
Athlete Notes:
Pull, jump, go upside down and sprint real fast. The goal here is to have about 60 seconds (maybe more) to walk on your hands. As you fatigue that time will get less and less, but try to keep each round as consistent as possible. The dumbbell weight should be something that you could do at least 4-5 reps in a row without stopping, or move consistently for all 20 reps even if there’s a slight pause on the ground. If you’re taking a full reset every couple reps then you’re going to burn too much into your handstand walk time. After that you’ll go straight to the jump rope to burn your shoulders. Hopefully you have a drag or heavy rope because that’ll be a game changer for this workout. After that, get upside down and remember you only have to go 10 feet at a time and in 2020 we saw Medeiros’ strategy of kickup walk fast, drop, repeat, work to his advantage. Play around with that strategy today.
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.
Mixed Modal Team/Partner
Winner Losers Machines
Every 7 minutes, for 42 minutes (6 sets for times of):
20/15 Calorie Row (55+: 15/10 Calories)
20/14 Calorie Assault Bike (55+: 15/9 Calories)
20/14 Calorie Ski Erg (55+: 15/9 Calories)
20/15 Calorie Bike Erg (55+: 15/10 Calories)
10 Burpee Pull-Ups (synchro)
*P1 begins odd rounds on the row, P2 begins odd rounds on the ski
*P1 begins even rounds on the ski, P2 begins even rounds on the row
*Pairs will finish all 4 machines in order, then combine for the synchro burpee pull-ups
*Score is your slowest set.
*Losers perform 25 reverse burpees
Bike Erg Option
30 Minute Bike Erg @ Zone 2 Pace
*Every 5 minutes, including 0:00, perform a 200 meter max effort sprint followed immediately by 1-2 Pegboards OR Legless Rope Climbs OR Rope Climbs, then settle back into your zone 2 pace.
Additional Work
With a partner…
Partner 1 – Farmer Hold (70/53lbs)
Partner 2 – Pull-Up Hang
*Switch as needed until both partners have accumulated 3 minutes in the pull-up hang.
**Both partners must be working for the time to count.