Primary Training Session
Get Moving || Warm-Up
Two rounds of:
50 Single Unders
100 Foot Single Arm Overhead Carry (each arm)
20 Banded Face Pulls
30 Second Ring or Pull-Up Bar Hang
40 Plank Position Shoulder Taps (20/arm)
Followed by…
Three sets of:
8-10 Standing Lateral Medball Wall Slams Each Side
Rest as needed between sets
A.
Two sets of:
30 Back-To-Wall Handstand Marches
Rest 60 seconds between sets
Followed by…
Option 1:
Three sets of:
4 Wall Walks
15 Second Hold
15-25 Foot Handstand Walk (directly from the hold)
Rest 1-2 minutes between sets
OR
Option 2:
Three sets of:
4 Wall Walks
15 Second Hold
20 Nose to Wall Shoulder Taps
Rest 1-2 minutes between sets
Followed by…
Spend 10-15 minutes working on some of the following:
-Reverse Handstand Walking
-Sideways Handstand Walking
-Handstand Obstacles
-Pirouettes
-Free Standing Handstand Holds
-General Handstand Walk Mechanics
B.
Three sets of:
3 Ring Swings + 1 Pop Swing
Rest 30-45 seconds between sets
Followed by…
Three sets of:
3-4 Jumping Ring Muscle Ups
Rest 30-45 seconds between sets
Followed by…
Invictus Muscle-Up Density Test:
Max Ring Muscle Ups in 90 seconds
Rest 60 seconds
Max Ring Muscle Ups in 60 seconds
Rest 30 seconds
Max Ring Muscle Ups in 30 seconds
Compare Results to 8/15/2023.
OR
Five sets of:
15 Ring Rows + 5 Low Ring Turnovers
Rest 30-45 seconds between sets
C.
Every minute, on the minute, for 40 minutes:
Station 1: 30 Double Unders + 10 Alternating Pistol Squats
Station 2: 100 Foot Sandbag Bearhug Carry (150/100lbs) + 10 Line Facing Burpees
Station 3: 25-50 Foot Handstand Walk + 30 Double Unders
Station 4: Max Machine of Choice (Bike, Row, Ski or Run)
Station 5: Rest
Athlete Training Notes:
Classic 40 minute EMOM coming up today. 30 minutes are so 2015-2020. On station 1 you should be aiming for about 40-45 seconds of work. Station 2 you’ll want to move quick with that sandbag and burpees to again finish in around 40-45 seconds. Station 3 will be largely skill dependent but again should be about 40-45 seconds, then we’ll hit the machine of your choice at a hard pace but one that you should be able to recover from during the 60 second rest.