Mobility
Front Rack PVC Pipe Stretch x 45-60 seconds per side
Hawaiian Squats x 5 reps per side
Activation
Two sets of:
Banded Clam Shells x 10 reps per side
Banded Fire Hydrants x 10 reps per side
90/90 Hip Rotations x 45 seconds
Warm-Up
Three sets of:
2 Minutes Easy Pace BikeErg / Assault Bike / Echo Bike
Over/Under Barbell x 10 reps (5 each direction)
A.
Every 90 seconds, for 15 minutes (10 sets) of:
Front Squat
Sets 1-3 = 3 reps @ 60%
Sets 4-6 = 2 reps @ 70-75%
Sets 7-10 = 1 rep @75-85%
B.
Three sets of:
Push Press x 5-7 reps
Rest as needed
*Begin your first set at your heaviest weight from last week
C.
35-54:
Two sets of:
1000 Meter Row
100 Double Unders
10 Dumbbell Hang to Overhead (50/35 lbs)
50 Foot Dumbbell Farmers Carry Lunge (50/35 lbs)
Rest 3 minutes
55-64:
Two sets of:
1000 Meter Row
75 Double Unders
10 Dumbbell Hang to Overhead (35/20 lbs)
50 Foot Dumbbell Farmers Carry Lunge (35/20 lbs)
Rest 3 minutes
65+:
Two sets of:
750 Meter Row
50 Double Unders
10 Dumbbell Hang to Overhead (35/20 lbs)
50 Foot Dumbbell Farmers Carry Lunge (35/20 lbs)
Rest 3 minutes
Athlete Notes:
You’ve got a longer conditioning piece headed your way today! You’ll do two sets with a 3 minute rest between them. This workout isn’t won on the Erg but it can be lost on the Erg. Find a strong pace that you can maintain but will allow you to get off and quickly go to your rope for your double-unders. Smooth and calm is the focus on your double-unders. Find a spot to stare at and keep the shoulders relaxed as you jump. Keep your arms by your sides with your elbows slightly behind your body, helping you create a big arch on the rope to allow for a lot of clearance. Upon completion grab the dumbbells and perform these unbroken – yes, unbroken. Do not set the dumbbells down as this will eat up a ton of time and tell yourself you get rest after your dumbbell ground to overhead!
Scaling Options for Double-Unders (choose one of the following):
Single-Unders x double the reps
Tuck-Ups
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.
Mixed Modal Short
A.
Handstand Walk Progressions
Three sets of:
Freestanding Handstand Marching x 20-30 reps (or attempts)
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Rocking Box Bridges x 5 reps or Med Ball Thoracic Opener x 20 seconds
Interval 2 – Single-Leg Thigh Taps x 8 reps (alternating; please do nose to wall shoulder taps or prone plank shoulder taps if you need to scale)
Followed by …
Every minute, on the minute, for 4 minutes (4 sets) of:
Handstand Walk x 10-20 feet OR 1-2 Wall Walks
B.
Four rounds for time of:
1000 Meter Concept 2 Bike Erg or 500 Meter Row
50 Foot Hand Over Hand Rope Pull
*Reverse sled drag back down to reset*