August 6, 2024 – Masters Program

Mobility, Activation & Warm-Up
3 Minutes Easy Row or Bike
60 seconds Ring Warm-Up
30 seconds Deep Squat Progression
60 seconds Inchworm Walk + Press Up

Two sets of:
60 seconds Assault / Echo Bike
60 seconds Banded Clam Shells (30 seconds per side)
60 seconds Banded Fire Hydrants (30 seconds per side)

A.
Three sets of:
10-12 Back Rack Alternating Reverse Lunges
immediately into …
10-12 Back Squats
Rest 60 seconds

B.
Five rounds for time of:
21 Calorie Row
15 Wall Ball Shots
9 Dumbbell Deadlifts

35-54: 20/14 lbs to 10/9′; 70/50 lbs
55+: 20/10 lbs to 9′; 50/35 lbs

Time cap: 20:00

C.
Three sets of:
20-25 GHD Sit-Ups
Rest 60 seconds
10-12 Gorilla Rows
Rest 60 seconds

Cooldown:
10 Minutes Row @ easy pace and mix in these stretches

Half Kneeling Hip Flexor Stretch x 45 seconds per leg/side
Rig Glute Stretch x 90 seconds

General Training Notes
Lunge + Squat Sets
You tested your 1-rm back squat last week so a bit of a deload this week. Keep the weight relatively light so that you can easily transition from the lunges right into the back squats. You want as little rest time as possible between the lunges and squats. Focus on speed out of the hole on the squats. You only get 60 seconds rest so your heart rate should be elevated during the three sets.

Conditioning
Let it RIP today! These are five rounds of grunt work today! Strong, powerful pulls on the erg and into a quick transition. Go right into 15 unbroken wall ball shots. Then smooth on the dumbbell deadlifts. Make sure you are opening your hips and locking out your knees to ensure a good rep. After you complete these, do a quick shake out of your arms and back on the rower. This is a great workout to shut off your mind and just move!

Feel free to watch this video to refine your rowing technique.

Conditioning Customizations
If you struggle to keep your wall ball shots unbroken then try going down in weight so you can focus on 15 reps unbroken for at least 3 rounds.

Timeline:
0:00-15:00 – Warm-Up
15:00-30:00 – Squat Sets
30:00-35:00 – Transition
35:00-55:00 – Conditioning
55:00-60:00 – Transition
60:00-70:00 – Accessory Work
70:00-80:00 – Cooldown