Primary Training Session
Get Moving || Warm-Up
Two rounds of:
50 Single Unders
100 Foot Single Arm Overhead Carry (each arm)
20 Banded Face Pulls
30 Second Ring or Pull-Up Bar Hang
40 Plank Position Shoulder Taps (20/arm)
Followed by…
Three sets of:
8-10 Standing Lateral Medball Wall Slams Each Side
Rest as needed between sets
A.
Two sets of:
30 Back-To-Wall Handstand Marches
Rest 60 seconds between sets
Followed by…
Option 1:
Three sets of:
4 Wall Walks
15 Second Hold
15-25 Foot Handstand Walk (directly from the hold)
Rest 1-2 minutes between sets
OR
Option 2:
Three sets of:
4 Wall Walks
15 Second Hold
20 Nose to Wall Shoulder Taps
Rest 1-2 minutes between sets
Followed by…
Spend 10-15 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.
Three sets of:
3 Ring Swings + 1 Pop Swing
Rest 30-45 seconds between sets
Followed by…
Three sets of:
3-4 Jumping Ring Muscle Ups
Rest 30-45 seconds between sets
Followed by…
Invictus Muscle-Up Density Test:
Max Ring Muscle Ups in 90 seconds
Rest 60 seconds
Max Ring Muscle Ups in 60 seconds
Rest 30 seconds
Max Ring Muscle Ups in 30 seconds
Compare Results to 8/15/2023.
OR
Five sets of:
15 Ring Rows + 5 Low Ring Turnovers
Rest 30-45 seconds between sets
C.
Every minute, on the minute, for 40 minutes:
Station 1: 30 Double Unders + 10 Alternating Pistol Squats
Station 2: 100 Foot Sandbag Bearhug Carry (150/100lbs) + 10 Line Facing Burpees
Station 3: 25-50 Foot Handstand Walk + 30 Double Unders
Station 4: Max Machine of Choice (Bike, Row, Ski or Run)
Station 5: Rest
Athlete Training Notes:
Classic 40 minute EMOM coming up today. 30 minutes are so 2015-2020. On station 1 you should be aiming for about 40-45 seconds of work. Station 2 you’ll want to move quick with that sandbag and burpees to again finish in around 40-45 seconds. Station 3 will be largely skill dependent but again should be about 40-45 seconds, then we’ll hit the machine of your choice at a hard pace but one that you should be able to recover from during the 60 second rest.
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.
Additional Cardio Option 1 “Winners and Losers”
At the 0:00 mark…
Complete as many reps possible in 2 minutes of:
25/22 Calorie Assault Run
Max Distance Dumbbell Farmer Carry in the remaining time (100/70lbs)
Rest 60 seconds and repeat for THREE sets
55+: 70/50 lbs
After the 3rd set, rest until the running clock reaches the 10:00 mark, then…
Complete as many reps possible in 2 minutes of:
25 GHD Sit Ups
Max Distance Assault/Echo Bike in the remaining time
Rest 60 seconds and repeat for THREE sets
After the 3rd set, rest until the running clock reaches the 20:00 mark, then…
Complete as many reps possible in 2 minutes of:
25/20 Calorie Row
Max Burpee Box Jump Overs (24/20″) in the remaining time
Rest 60 seconds and repeat for THREE sets
Strongman
For completion:
800 Meter Sled Drag @ 50-60% of Bodyweight
Followed by…
Three rounds of:
60 Second Right Side Suitcase Hold
60 Second Left Side Suitcase Hold
150 Foot Right Side Sandbag Shoulder Carry
150 Foot Left Side Sandbag Shoulder Carry
Plyometrics and Power Output
Ten reps of:
1 Vertical Med Ball Toss for MAX Height
Rest 30-45 seconds between reps
Followed by…
Five to Eight sets of:
Tennis Ball Box Drill
Rest as needed
*Sets are terminated once intensity drops.
Followed by…
Three sets of:
10 Landmine Pull and Press (5 Each Side)
Rest 1-2 minutes
Additional Cardio Option 2
55 Minute Echo or C2 Bike @ Zone 2 Pace
*At the 7, 14, 21, 28, 35, 42, and 49 minute marks perform a 7-10 second burst for max wattage, then settle back into your zone 2 pace.