Primary Training Session
Get Moving || Warm-Up
Three rounds of:
30 Second Pull-Up Hang
30 Second Elbow Extended Side Plank (each side)
20 Banded Face Pulls
6 Banded Lat Pulldowns per side
10 Divebomber Push-Ups
5 Inchworms
Followed by…
Two sets of:
10-12 Ring Rows
3 Dynamic Push-Ups (to a 25lb plate)
Rest as needed
A.
Bar Muscle Up Skills
Three sets of:
8-10 Kipping Knees-To-Chest
10-12 Kipping Back Slides
15-20 Bouncing Knees-To-Chest
Followed by…
Every minute, on the minute, for 4 minutes:
30 Seconds of Box Jump-Up to Front Support
Followed by…
Every minute, on the minute, for 5 minutes:
1-6 Bar Muscle Ups
B.
Ring Muscle Up Skills
Three sets of:
8-10 Ring Swings
Followed by…
Three set of:
5 Rowing Transition Lifter on Low Rings
10 Rowing Muscle-Up Transitions on Low Rings
Rest as needed
Followed by…
Three sets of:
20 Second Bottom of Ring Dip Hold
Rest 10 seconds
20 Second Top of Ring Dip Hold
Rest 10 seconds
C.
Every minute, on the minute, for 40 minutes (8 sets of):
Station 1: 20-22/16-18 Calorie Row
Station 2: 8-10 Burpee Box Jump Overs (24/20″)
Station 3: 10-15 Chest to Bar Pull-Ups
Station 4: Max Calorie Echo/Assault Bike
Station 5: Rest
*Perform the chest to bar reps based on your ability to handle volume. It can be anywhere from 80-120 total reps. If you can’t straighten your arms out tomorrow then you likely did too many. Know yourself.
**If you subbed chest to bar on Monday instead of the ring muscle ups, sub a different gymnastics movement. Suggestions are toes to rings, pullovers, bar muscle ups, ring dips, wall walks, handstand walk, etc.
Athlete Training Notes
In today’s EMOM we’ve got a few stations that’ll take the full 60 seconds and a couple that should be faster sprints. We’re mixing energy systems a bit. Throw in a rest minute at the end and you should be able to replicate your effort from set to set. Station 1 should take about 50-60 seconds. We want you essentially going straight from that, taking a breath or two, right into station 2’s burpees which should take about 30 seconds to complete. Station 3 is a quick hitter gymnastics movement and should only take about 20-30 seconds tops to complete. If you’re unbroken it’ll be even faster. But, that saves you a little bit for our final station which is a max calorie echo/assault bike. Now, this isn’t like the Rogue 50 calorie challenge because if you do that you’ll likely fall flat on your face in the following round, but this is a high effort sustainable pace. What’s that line between ok and redlining? Try to find it on the bike today.
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.
Rotational Strength
Three sets of:
10 Alternating Med Ball Lateral/Vertical Slams (5 Each Side)
Rest 1-2 minutes
Followed by…
Three sets of:
4-5 Landmine Pull and Punch (each side)
Rest as needed
Strongman
Four sets of:
30 Second HEAVY Yoke Hold*
50 Foot Sled Push
50 Foot Sled Reverse Drag
Rest as needed
*If no yoke sub a 30 second Zercher Hold
Rowing Intervals
Four rounds for completion of:
250 Meter Row at 80-90% of 2k pace
500 Meter Row at 5k pace
250 Meter Row at 100+% of 2k pace
250 Meter Row at Recovery pace
Finisher
Four rounds of:
60 Second Sandbag Bearhug Hold (150-200/100-150lbs)
60 Second Dumbbell Hex Hold (15-20/10-15lbs)
Followed by…
1 Mile Sled Drag @ 30-40% of Lean Bodyweight
35-49: 150-200/100-150lbs
50-59: 125/75 lbs
60+: 100/50 lbs