Primary Training Session
A.
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Single-Leg Prone GHD Plank (Left)
30 seconds of Single-Leg Prone GHD Plank (Right)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)
Rest 60 seconds
You should be able to complete this entire Glute Activation Circuit in less than 12 minutes. Move from one movement immediately to the next.
B.
Every two minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
Rest two minutes, and then…
C.
Every 3 minutes, for 6 minutes (2 sets) of:
Back Squat x 1 rep @ 95+%
D.
Four rounds for time of:
40-Foot Handstand Walk (20-ft unbroken segments)
20 Dumbbell Thrusters (50/35 lbs)
15 GHD Sit-Ups or Toes to Bar
10 Strict Handstand Push-Ups to 2″-4″ Deficit
If you’re comfortable on your hands, your goal should be to kick straight up each round and keep the handstand walk unbroken. Overall goal is consistent splits across the four rounds. Be smart with your breaks on the first couple of rounds so that you can continue to keep moving when your shoulders and midline start to fatigue in the later rounds.
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.
Strength Accessory Option
A.
Every 2 minutes, for 10 minutes (5 sets):
100-Foot Yoke Carry (heavy)
If you do not have access to a yoke, perform using a barbell with chains or bands and kettlebells.
When the running clock reaches 12:00…
Complete as many reps as possible in 3 minutes of:
Legless Rope Climbs to 15′ Target
Rest 60 seconds until the running clock hits 16:00, and then…
Complete as many reps as possible in 3 minutes of:
Rope Climbs to 15′ Target (with legs)
When the running clock reaches 20:00…
One set of:
200 Meter Sled Sprint
Very light on the sled…you need to be able to sprint hard and fast for 130-150 meters…then it should get difficult.
B.
Three sets of:
Death March x 15 reps each leg
Rest 30 seconds
Reverse Hyper x 20 reps @ 40% of 1-RM Back Squat
Rest as needed
Running Endurance Option
A.
Run 800 Meters @ 60-65%
B.
Run 4-5 Miles @ 50-60% of your 1-Mile PR pace
Rowing Endurance Option
For time:
Row 10,000 Meters