Primary Training Session
Get Moving || Warm-Up
Two rounds of:
200 Meter Jog
100 Foot Single Arm Overhead Carry (each arm)
20 Banded Face Pulls
30 Second Ring Hang
40 Plank Position Shoulder Taps (20/arm)
50 Single Unders
Followed by…
Three sets of:
8-10 Standing Lateral Medball Wall Slams Each Side
Rest as needed between sets
A.
Three sets of:
30 Back-To-Wall Handstand Marches
Followed by…
Four sets of:
4 Wall Walks
15 Second Hold
15-25 Foot Handstand Walk (directly from the hold)
Rest as needed
Followed by…
Spend 10 minutes working on some of the following:
-Reverse Handstand Walking
-Sideways Handstand Walking
-Handstand Obstacles
-Pirouettes
-Free Standing Handstand Holds
-General Handstand Walk Mechanics
B.
Four sets of:
Wall Facing Handstand Push-Up Drop Sets*
Rest 1-2 minutes between sets
*Pick 2 different heights this time. Start out with the most difficult height. Once you are 1-2 reps away from failure have a partner add in the second height, this can be a pad. Continue until failure.
C.
“Gymnastics Your Way”
Every minute, on the minute, for 32 minutes (8 sets of):
Station 1: 20-24/14-18 Calorie Echo/Assault Bike
Station 2: 30 Seconds Max Gymnastics Movement 1 of Choice
Station 3: 22-25/17-20 Calorie Row
Station 4: 30 Seconds Max Gymnastics Movement 2 of Choice
*We are looking for you to be 60 seconds on the machine immediately followed by 30 seconds of a gymnastics movement of your choosing.
Options to choose from:
-Butterfly Pull-Ups/Chest to Bar
-Bar Muscle Ups
-Ring Muscle Ups
-Alternating Single Leg Squats
-Handstand Walks
-Handstand Push-Ups
-Wall Walks
-Rope Climbs
Please pick one pulling and one pressing movement that you’d like to work on under fatigue.
General Training Notes:
Gymnastics your way today. Challenge yourself on the cardio pieces and then get started right away on the 30 seconds of max reps. The goal here is high heart rate skill work. You’ll essentially be working for 90 seconds on and 30 seconds off, but the 60 seconds of machine work should feel like a 7/10 RPE. Make sure you let us know which movements you chose and why!
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
Against a 6 minute clock, perform as many reps as possible of:
400 Meter Run
1000 Meter Concept 2 Bike Erg OR 500/450 Meter Ski
Max Distance Row in the remaining time
Rest 60 seconds and repeat for FOUR sets.
Ropes & Sleds
Four sets of:
50 Foot Hand Over Hand Rope Pull
Max Unbroken Tempo Push-Ups @ 1111
50 Foot Hand Over Hand Rope Pull
Rest as needed to go heavy
Zone 2
Accumulate 70-75 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.