Primary Training Session
Get Moving || Warm-Up
Three rounds of:
60 Elbow Push-Up Plank Hold
30 Second Supinated Grip Pull-Up Hang
10 Divebomber Push-Ups
100 Foot Double Kettlebell Overhead Carry
Max Unbroken Wide Grip Strict Pull-Ups
A.
Three sets of:
5 Back to Wall Handstand Kick Ups
Rest 30 seconds
3 Wall Walks
1 Wall Facing Strict Handstand Push-Up Negative @ 31A1
Rest 60-90 seconds between sets
Followed by…
Three sets of:
Handstand Marching x 60 reps
Rest as needed
OR
Max Free Standing Handstand Shoulder Taps
Rest 60-90 seconds between sets
Followed by…
Spend 5-10 minutes working on accumulating distance in a handstand walk.
B.
Four sets of:
5 Wall Facing Handstand Push-Ups
Immediately into…
15-20 Foot Handstand Walk
Immediately into…
1-2 Free Standing Handstand Push-Up (attempts)
Rest 1-2 minutes between sets
Modifications:
Four sets of:
8-10 Strict Handstand Push-Ups (use a mat if needed)
Immediately followed by…
Spend 30-60 seconds working on either a back to wall handstand hold OR open floor handstand walking (no set distance)
Rest 1-2 minutes between sets
C.
Every minute, on the minute, for 32 minutes (8 sets of):
Station 1 – 200 Meter Run
Station 2 – 12-16 Chest to Bar Pull-Ups
Station 3 – 10-15 Line Facing Burpees
Station 4 – 15-20 Toes to Bar
General Training Notes:
Another week of high heart rate gymnastics volume coming up. Push the cardio movements then hang on to those gymnastics. The goal is about 30-40 seconds of work at each station. If you’re proficient in the gymnastics portion then perform the higher number of reps.
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
Every 8 minutes, for 24 minutes (3 sets of):
1000/900 Meter Concept 2 Bike Erg OR 400-500 meter Row
400 Meter Run (Assault Runner preferably)
500/450 Meter Row or Ski Erg
**Adjust the distance if you have less than 60 seconds to recover
Ropes & Sleds
For time:
50/40 Calorie Echo Bike
5x 50 Foot Hand Over Hand Rope Pulls
40/32 Calorie Echo Bike
4x 50 Foot Hand Over Hand Rope Pulls
30/24 Calorie Echo Bike
3x 50 Foot Hand Over Hand Rope Pulls
Zone 2
Accumulate 45-50 minutes at a Zone 2 Pace.
Options:
Concept 2 Bike Erg
Easy Jog
Hike
Outdoor Bike
**Special Note**
Please wear a heart rate monitor if you can during these, at least for the first few, so that you are able to get a good feel for pacing and how that affects your heart rate.