Mobility, Activation & Warm-Up
Band Distracted Hamstring Floss x 30 seconds per side
Band Distracted Ankle Pulse x 30 seconds per side
Bird Dogs x 10 reps per side
Glute Activation:
Banded Straight Leg Raises x 5 reps + 20 second Iso Hold
Banded Clam Shells x 5 reps + 20 second Iso Hold
Banded Hip Bridges x 10 reps
followed by …
Warm-Up Flow
Grab a 15-35 lbs plate and complete the following with nasal breathing only:
Right Suitcase Carry x 25′
Sumo Stance Deadlift x 10 reps (slow and controlled)
Left Suitcase Carry x 25′
Goblet Hold Good Mornings x 10 reps
Overhead Carry x 50′
Ground to Overhead x 8-10 reps
A.
Five sets of:
Deadlifts x 5 reps @ 70%
Rest 2 minutes between sets
*Do not touch and go.
B.
Two sets for times of:
10 Double Dumbbell Snatches
10/7 Calorie Assault Bike
15 Dumbbell Push Press
15/12 Calorie Assault Bike
Rest 60 seconds
15/12 Calorie Assault Bike
15 Dumbbell Push Press
10/7 Calorie Assault Bike
10 Double Dumbbell Snatches
Rest 3 minutes
35-54: 50/35 lbs
55+:
35/20 lbs
*Include the 60 seconds rest in your time.
C.
Three sets of:
60 Second Banded Clam Shells (30 seconds per side)
60 Seconds of Banded Hip Bridges
Rest 60 seconds
Athlete Notes:
Sprintervals are on the menu for today. We’re moving fast through these up and down sets. We expect all the dumbbell movements to be unbroken so that said you’ll need to pick a pace on the bike that allows you to push hard but that doesn’t blow you up to where you’re picking up the dumbbells and only doing one rep. Since you’re getting a minute rest midway through each set we want you really pushing the pace. Go hard here and see how consistent you can keep each interval.
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Run Option
Complete:
5 Minute Warm Up Jog
Followed by…
Three rounds of:
2 Minute Run @ 5k PR Pace
2 Minute easy jog/walk
Followed by…
Two rounds of:
4 Minute Run @ 5k PR Pace
2 minute easy jog/walk
Followed by…
One set of:
6 Minute Run @ 5k PR Pace
Followed by…
5 Minute Easy Cool Down Jog
If doing Legends, complete Workout 3 instead of the programmed conditioning …
35-54:
Three rounds for time of:
25 Dumbbell Box Step-Ups (50/35 lbs)
100 Double-Unders
50 Wall Ball Shots (20/14 lbs; 10/9′ target)
55+:
Three rounds for time of:
25 Dumbbell Box Step-Ups (35/20 lbs)
70 Double-Unders
35 Wall Ball Shots (20/14 lbs; 10/9′ target)
Time Cap: 20:00