Primary Training Session
Muscle Activation
Two sets of:
100-Foot Pec-Activated Med-Ball Walks
Rest as needed
A.
3000 meter Row @ 5-10km PR Pace
Start at your 10km pace and finish around your 5km pace
Rest 60 seconds and then. . .
For time:
30 Burpee Over the Erg
B.
“Rogue Invitational Event 3”
20 Thrusters (115/75lbs)
40/32 Calorie Echo Bike
20 Thrusters
Rest until fully recovered and then. . .
“Rogue Invitational Event 5”
Complete 21, 15 & 9 reps for time of:
Deadlift (315/225lbs)
Burpee Pull-Up
C.
Every minute on the minute for 12 minutes:
Station 1: 30 second Hollow Hold
Station 2: 20 Alternating V-Ups
Station 3: 40 second Plank
Station 4: 30 Bicycle Crunches
Athlete Notes:
Today we’ve got two more tester workouts that will allow you to compare yourselves to the elite athletes in our sport. For the first event, it’s all go. Shut your brain off and hammer it hard before the pain sets in! We want this weight to be something that you can complete the first 20 reps unbroken, hammer the bike as hard as you can, and then hang on for dear life and maybe have to set it down once or twice on the second 20. If you go so hard that you fail a thruster at some point in that second set, we’ll give you a high five :).
The second workout will have to be a little more strategic. For most of you this weight is pretty heavy for this many reps. We want the weight to be something that you can lift safely and complete the 21-15-9 in 2-3 sets or less. If you’re jack hammering (we’ve all seen it before) after 7 reps in on the 21, you made a mistake. When you’re going on the burpee pull-ups, these can be fast, or they can be slow. Now, we aren’t telling you to go slow… we’re saying that the method in which you complete them can either make you fast at them or look like a tortoise. Jump and use the momentum to get your chin over the bar, but then really focus on what happens next. Are you slow to the ground or do you basically controlled fall from the top of the pull-up to the ground? The fastest athletes are fastest back on the ground between reps. You get 45 opportunities to work on that today! Have some fun, earn your Saturday, and get ready for the next cycle to start up!!
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.
Strongman Option
Five sets for times of:
5 Sandbag to Shoulder*
10 Burpee Box Jump Overs (24/20″)
5 Sandbag to Shoulder*
Rest 60 seconds between sets
*For the Sandbag to Shoulder, pick a sandbag or D-Ball that allows you to work on touch-and-go style.
BikeErg Option
Two to Four sets of:
4 minute C2 bike for Max Meters
Rest 4 minutes between sets
*If pace drops significantly, the workout is concluded.
Running Endurance Option
Every 4 minutes, for 32 minutes (8 sets) for times:
Run 400 Meters
There is no prescribed percentages this week; go by feel with the goal of running the ten sets in the fastest cumulative time. In order to do so you will need to consistently maintain an aggressive pace. Your RPE (rate of perceived exertion) should increase with each interval in order to maintain a similar times per effort.
Rowing Endurance Option
Every 3 minutes, for 36 minutes (12 sets) for times:
Row 250 Meters
Try to maintain consistent pacing across all sets, but if you feel good after the fourth set, pick up your pace and see if you can hold it for the remainder of the sets. These should be challenging…don’t be afraid to push the pace!