Mobility, Activation & Warm-Up
Banded Hip Flexor Stretch x 60 seconds per side
Three sets of:
10 Reverse Lunges
10 Air Squats
5 Bird Dogs
and finish with …
2 Minutes Easy Bike
Over Under Barbell x 60 seconds
A.
Five sets of:
Back Squat x 5 reps
Rest 2 minutes
Set 1: 75%
Set 2: 78%
Set 3: 80%
Sets 4 and 5: 82.5+%
B.
ALL AGE DIVISIONS
At 0:00 on the clock…
Four sets of:
Complete as many reps as possible in 90 seconds of:
18/12 Calorie Echo/Assault Bike (55+: 15/10 calories)
Max Toes to Bar in the remaining time
Rest 30 seconds between sets
After the 4th set, rest until the 10:00 mark, then…
Four sets of:
Complete as many reps as possible in 90 seconds of:
200 Meter Run
Max Calorie Echo/Assault Bike in the remaining time
Rest 30 seconds between sets
After the 4th set, rest until the 10:00 mark, then…
Four sets of:
Complete as many reps as possible in 90 seconds of:
20 V-Ups
Max Push-Ups
Rest 30 seconds between sets
Scaling options for Toes-to-Bar:
Knees-to-Elbows
Knees-to-Chest
C.
Three sets of:
8-10 Single Arm Dumbbell Bench Press (each arm)
12 Gorilla Rows (each arm)
Rest 60-90 seconds
Optional Cooldown
12 Minute Bike, Jog or Walk and every 3 minutes complete 15 Reverse Snow Angels
General Training Notes
If your back is tired from 24.2 then you may adjust the % of your back squats today and just do 5×5 at a comfortable weight.
We’re looking for consistent effort during this workout today as you flush out your body from 24.2. You can go as fast or slow as you’d like with this session. Aim to be around 50-65 seconds on the bike followed by around 25-30 seconds worth of toes to bar. In the second part you can push a bit on the run and then crank out your calories on the bike. A good goal is around 25-30 seconds on the bike or more. The last section you should aim for 1-2 sets on the toes to bar then keep your standard high for your push-ups. You may try elevated push-ups if you want more volume. Keep the pace consistent and remember that todays goal is to move, flush out the body and get some strength work in.