Mobility + Activation + Warm-Up Flow
Spend 3-5 minutes on:
T-Spine Foam Roll + Hold with Intentional Breathing
and then …
One set of:
Y’s, T’s & W’s x 10 reps
CrossOver Symmetry Row x 15 reps
20 Seconds *LIGHT* bounding in place
and finish with …
Warm-Up Flow
Three sets, at moderate pace:
30 seconds Single-Unders
1 Wall Walk + 30 second hold
5 Knees to Chest
A.
Eight sets of:
Strict Press x 2 reps @ 80-85%
Rest as needed
B.
35-54:
Every minute, on the minute, for 3 minutes of:
Strict Handstand Push Ups x 30% of Max Reps
Followed by…
Every minute, on the minute, for 3 minutes of:
Weighted, Drag, or Regular Rope Double Unders x 30% of Max Time
Followed by…
Every minute, on the minute, for 3 minutes of:
Toes to Bar x 30% of Max Reps
After completing this first full round (9 minutes) repeat the entire set for a total of 18 minutes
You may break your reps up into multiple sets. This is an accumulated score within the minute
55+:
Every minute, on the minute, for 3 minutes of:
Strict Handstand Push Ups to 5″ riser x 30% of Max Reps
Followed by…
Every minute, on the minute, for 3 minutes of:
Double Unders x 30% of Max Time
Followed by…
Every minute, on the minute, for 3 minutes of:
Toes to Bar x 30% of Max Reps
After completing this first full round (9 minutes) repeat the entire set for a total of 18 minutes
You may break your reps up into multiple sets. This is an accumulated score within the minute
Scaling Options for Strict Handstand Push-Ups (choose one of the following):
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
Scaling Options for Double-Unders (choose one of the following):
Single-Unders
Tuck-Ups
Scaling Options for Toes-to-Bar (choose one of the following):
Knees to Chest
Knees to Elbow
V-Ups
C.
35-54:
Complete as many rounds and reps possible in 10 minutes of:
4 Chest-to-Bar Pull-Ups
6 Dumbbell Thrusters (50/35lbs)
8 Dumbbell Box Step Ups (50/35lbs; 24/20″)
55+:
Complete as many rounds and reps possible in 10 minutes of:
2 Chest-to-Bar Pull-Ups
2 Chin-over-the-Bar Pull-Ups
6 Dumbbell Thrusters (35/20 lbs)
8 Dumbbell Box Step Ups (35/20lbs; 24/20″)
Scaling Options for Chest-to-Bar Pull-Ups:
Jumping Chest-to-Bar Pull-Ups
Banded Chest-to-Bar Pull-Ups
Chin-over-the-Bar Pull-Ups
Scaling Options for Chin-over-the-Bar Pull-Ups:
Jumping Chin-over-the-Bar Pull-Ups
Banded Chin-over-the-Bar Pull-Ups
D.
Three sets of:
Single Arm Dumbbell Bench Press x 10 reps each side
Rest as needed
Banded Lat Pull Downs x 10 reps @ 2022 tempo
Rest as needed
Reverse Dumbbell Fly x 10 reps @ 2222
Rest as needed
Athlete Notes:
You’ve got a 10 minute AMRAP coming your way today. This one will get grippy, especially ending a round with step-overs and starting the round with pull-ups. To help mitigate grip fatigue, try to keep a relaxed grip on the dumbbells during your thrusters and even your step overs. Try to avoid having a death grip on the dumbbells. The pull-ups should be unbroken with a fast, but smooth, transition to the thrusters and then step-overs. See if you can keep each round, on average, between 60-75 seconds for those of you proficient with pull-ups. If you feel like you’re going to tear at any point then please cease completing the workout.
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.
Assault Bike or Echo Option
For time:
80/60 Calorie Assault or Echo Bike
Rest 2 minutes
80/60 Calorie Assault or Echo Bike
Rest 2:30 minutes
80/60 Calorie Assault or Echo Bike
Rest 3 minutes
80/60 Calorie Assault or Echo Bike