Mobility + Activation
Thoracic Twists x 30 seconds
Banded Hamstring Pulses x 30 seconds per side
Bird Dog x 10 reps per side
Warm-Up
Two sets of:
60 Seconds Row
30 Seconds Reach Thrus
30 Seconds Skydivers
60 Seconds Assault Bike
30 Seconds Banded Good Mornings
30 Seconds Light KB Swings
A.
Gymnastics Play Time
Spend 5 minutes practicing (or accumulate 50 reps) of:
Freestanding Handstand Marching
and then …
Three sets of:
Single Leg Thigh Taps x 10 reps (or on box)
Single-Unders x 30 reps
Rest as needed
B.
Three sets of:
30 Cross-Overs
Handstand Walk x Assigned Distance
Rest 2 minutes
35-44: 50′
45-54: 40′
55+: 30′
If you don’t have handstand walking then complete:
35-44: 8 Wall Walks
54-54: 6 Wall Walks
55+: 4 Wall Walks
C.
Three sets of:
Double Overhand (no hookgrip or straps) Deadlift x 10 reps @ 60% of 1-RM
Rest as needed
D.
Semi-Final Bound || Conditioning
For time:
1000 Meter Row
100 Foot Kettlebell Walking Lunge
30 Strict Handstand Push-Ups
20 Kettlebell Deadlifts
1000 Meter Row
Rest exactly 1/2 your working time, then…
500 Meter Row
25 Foot Kettlebell Walking Lunge
20 Kettlebell Deadlifts
15 Strict Handstand Push-Ups
500 Meter Row
35-54: 32/24 kg
55+: 24/16 kg; 2″ riser
*All lunges in 25 foot increments
TIME CAP = 26 MINUTES
Off-Season Bound || Conditioning
For time:
1000 Meter Row
100 Foot Kettlebell Walking Lunge
15 Strict Handstand Push-Ups
20 Kettlebell Deadlifts
1000 Meter Row
Rest exactly 1/2 your working time, then…
500 Meter Row
25 Foot Kettlebell Walking Lunge
20 Kettlebell Deadlifts
5 Wall Walks
500 Meter Row
35-54: 24/16 kg
55+: 16/12 kg; 2″ riser
*All lunges in 25 foot increments
TIME CAP = 26 MINUTES
Strict Handstand Push-Up Modifications (Choose one of the following):
Add a 3-5″ riser
15 Downward Dog Handstand Push-Ups
8-10 Hamstring Curl Handstand Push-Ups
8-10 Elevated Knee Handstand Push-Ups
E.
Three sets of:
L-Sit Hold x 15.15.15
Rest as needed
General Training Notes:
Everyone gets to practice cross-overs and get some time walking on your hands. This is not timed because this should be about learning and practicing movement quality of these skills versus speed. Feel free to adjust the reps or distance (or add in wall walks instead of handstand walking). Double overhead grip deadlifts are next to get you primed for your heavy kb deadlifts in the conditioning piece! Everyone is on the erg for a while (3,000 meters total) so a lot of time can be lost here if you fluctuate a bunch with your pace. Find a pace that you can maintain without burning out on and stick with that pace throughout. No sense in pushing for a new 1000 m pr only to drop off significantly on the next 1000 m row. Everyone should be able to get off the erg and go right into the lunges. Semi-final bound athletes have heavy kb’s based on the equipment list provided for the qualifiers season. IF THIS WEIGHT IS UNSAFE FOR YOU THEN PLEASE REDUCE THE LOAD OR DISTANCE. SHSPU follow the lunges. Please adhere to the games standard for this movement and keep your reps crisp here. If you start slowing down on your speed on your press then come down and shake it out. You’ll use the same KB’s for your deadlifts. Figure out the stance you like for these but I am a fan of a narrow stance for heavy kb deadlifts. Finish strong on the final row knowing that you will take your total time, cut it in half and have that to rest. After your rest you are doing a baby version of the workout; your goal is to keep the splits similar to the long version!
Grab a friend and have them join you on this one!
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.
Running Option
10 Minute Warm-Up Jog
20 Minute Tempo Run