Primary Training Session
Get Moving || Warm-Up
Three sets of:
100 Foot Double Dumbbell Overhead Carry
5 Right Arm Windmills
5 Left Arm Windmills
10 Ring Rows
Followed by…
Three rounds of:
200 Foot Shuttle Run
A.
Every 2 minutes, for 16 minutes (8 sets of):
Push Press
Sets 1-3: 2 reps @ 65-70%
Sets 4-6: 2 reps @ 75-80%
Sets 7-8: 1 rep @ 80+%
At the 16:00 mark…
Every 90 seconds, for 6 minutes (4 sets of):
Split Jerk x 4-5 reps @ 60-65% of 1RM Jerk
B.
Against a 3 minute clock, perform as many reps as possible of:
300 Foot Shuttle Run (25 foot increments)
15 Lateral Burpee Over Dumbbell
200 Foot Shuttle Run (25 foot increments)
Max Reps Dumbbell Snatches in the remaining time (100/70lbs)
Rest 90 seconds between sets and perform a total of FOUR sets
*You do not have to alternate arms but please try to split as evenly as you can to reduce risk of imbalances.
C.
Three sets of:
20 See Saw Dumbbell Bench Press (10/Arm)
Followed by…
8-10 Deficit Tempo Push-Ups @ 2111
Rest as needed between sets
*Set deficit height to 4-8″” based on ability.
D.
Three sets of:
8-10 Single Arm Dumbbell Rows Each Arm
Rest 30 seconds
30-45 Second Side Plank Each Side
Rest 1-2 minutes between sets
Athlete Notes:
You’ve got to be both fast and strong in this workout. The goal is to have at least 30 seconds or more on the dumbbell snatches so if you’re strong, you’ll only get to showcase that if you’re able to move quick. Sprint the shuttle runs, hammer the burpees, then hang on to that dumbbell. Please note that you do not have to alternate arms, but let’s try to split as evenly as possible in order to reduce the risk of creating imbalances.
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.
Bike Option
Eight sets of:
30 Second Bike @ 80/70+RPM
30 Second Rest
After the 6th set, rest 2 minutes, then repeat for 8 more sets.
Rowing Option
Twenty-One sets of:
30 seconds of Rowing @ 2k pace minus :02-:04/500m
Rest 30 seconds between sets
After the 21st set, rest 2 minutes, then…
One set of:
40 Second Max Effort Sprint
Strength Accessory Option
Three sets of:
6-8 Tempo Bamboo Bar Press @ 2112
Immediately followed by…
30 Second Bamboo Overhead Hold
Immediately followed by…
15-20 Single Arm Banded Pull Downs Each Arm
Rest as needed
Additional Work
For total time:
5/4 Legless Rope Climbs
Rest exactly 2 minutes, then…
5 Wall Walks
10 Rope Climbs
5 Wall Walks
Rest exactly 4 minutes, then…
25 Wall Facing Strict Handstand Push-Ups
10 Rope Climbs
25 Wall Facing Strict Handstand Push-Ups
Additional Work
Three sets of:
20 Alternating Leg V-Ups
20 Lying Leg Lifts
20 Sit-Ups
Rest as needed