Primary Training Session
Get Moving || Warm-Up
Spend 6-8 minutes working on some T-Spine mobility.
Suggested videos to follow:
Video 1
Followed by…
Every 90 seconds, for 12 minutes (3 sets of):
Station 1: 60 Second Bike @ Warm Up Pace
Station 2: 100 Foot Double Kettlebell Overhead Carry + 50 Jump Rope
Station 3: 60 Second Row @ Warm Up Pace
Station 4: 100 Foot Sandbag Bearhug Carry + 4-5 Wall Walks OR 30 Foot Handstand Walk
A.
Eight sets of:
Power Jerk + Split Jerk with 3 Second Pause in the Receiving Position
Rest 1-2 minutes between sets
*Start at 65% and build to today’s heavy/quality.
B.
Five sets of:
5 Push Press @ 65-75%
Rest 2 minutes between sets
C.
Individual Option:
“Semi-Finals Linda”
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts (295/220lbs)
Dumbbell Bench Press (90/60lbs)
Squat Cleans (145/105lbs)
Team Option:
In M/M and F/F pairs…
20-18-16-14-12-10-8-6-4-2 reps for time of:
Deadlifts (295/220lbs)
Dumbbell Bench Press (90/60lbs)
Squat Cleans (145/105lbs)
*Split reps however.
**See notes for modification options.
D.
Three sets of:
20 Weighted Side Bends (each side)
Athlete Training Notes
Who doesn’t love a pump sesh on a Monday? Take a look back to last year’s semi-finals results to compare scores. This workout largely came down to those dumbbell bench for most folks. The deadlifts and the squat cleans seemed manageable but when people struggled, they REALLY struggled on the bench. If that’s you and you know the 90/60lbs is something you’d only be able to do 3-4 reps in a row with then we’d recommend dropping the weight to 70/50, or something that you could at least do the first 10 unbroken with. All that said, this workout is much more aerobic than you’d think. If you’re moving quickly you’re going to jack the heart rate up. The best thing you can do is to make sure you’re really focused on your breathing during your transitions. If this is a wheelhouse workout for you then your goal should be to run a smooth consistent race and actually increase your pace as those reps get lower and lower. If strength based workouts like this are not your forte then you’ll benefit most from breaking early and breaking often. The deadlifts can be 1-3 sets for each round. The dumbbells you’ll want to try and get in 1-2 sets just because it’s a tougher tax having to reset with those. For the squat cleans it shouldn’t have to be said that singles are the gameplan here. Give this one a rip, don’t hit failure too early, and let us know how it goes!
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.
Plyometrics
Three sets of:
60 Second Monster Walk
Rest 30 seconds
8 Med Ball Speed Skaters + Max Vertical Throw
Rest as needed
*Perform eight speed skaters. Land the eighth rep on BOTH feet, and immediately perform a vertical throw for maximum height.
Followed by…
Three sets of:
10-15 Right Leg Dynamic Bulgarian Split Squats
Rest 30 seconds
10-15 Left Leg Dynamic Bulgarian Split Squats
Rest 60-90 seconds
Followed by…
Three sets of:
5 Kneeling Jumps
Rest 15 seconds between reps and 1-2 minutes between sets
Strength Accessory
Three sets of:
15 Dumbbell Arnold Presses
Rest 30 seconds
15 Banded Face Pulls
Rest 1-2 minutes
Gymnastics Skills
10-8-6-4-2-4-6-8-10 reps for time of:
Strict Handstand Push-Ups
Strict Pull-Ups
35-49:
10-8-6-4-2-4-6-8-10 reps for time of:
Strict Handstand Push-Ups
Strict Pull-Ups
50-54:
8-6-4-2-4-6-8 reps for time of:
Strict Handstand Push-Ups
Strict Pull-Ups
55+:
8-6-4-2-4-6-8 reps for time of:
Strict Handstand Push-Ups to a 3”-5” riser
Strict Pull-Ups*
*Reduce the reps if needed to: 6-4-2-1-2-4-6
Monostructural
Ten sets of:
90 Second Bike, Row or Run @ Endurance Pace
90 Second Bike, Row or Run @ Flux Pace
*Endurance pace is something you could hold for 60+ minutes.
*Sets 1-5 of Flux Pace is Endurance Pace + 10% (use watts)
*Sets 6-10 of Flux Pace is Endurance Pace + 20% (use watts)
Example…
My endurance pace is 100 watts. For sets 1-5 of the 90 second flux pace my pace will be 115 watts. For sets 6-10 of the 90 second flux pace my pace will be 125 watts.
Additional Optional Worm Conditioning with Individual Option
Team Option:
Five sets of:
40/30 Calorie Echo Bike
10 Worm Cleans (step over)
10 Worm Squats
50 Foot Worm Lunge
Rest 2-3 minutes between sets
Individual Option:
Five sets of:
40/30 Calorie Echo Bike
10 Sandbag to Shoulder (150/100lbs) (no touch and go)
10 Sandbag Shoulder Squats
50 Sandbag Shoulder Lunge
Rest 2-3 minutes between sets
35-54: 125/75 lbs
55+: 100/50 lbs