Primary Training Session
Activation & Warm-Up
Three rounds at 70-80% effort of:
10/7 Calorie Machine of Choice
100 Foot Suitcase Carry (each arm)
100 Foot Double Kettlebell Front Racked Carry
100 Foot Pec Stick Walk
or Pec-Activated Med-Ball Walk
10 Divebomber Push-Ups
10 Russian Baby Makers
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Power Clean + Hang Clean + High Hang Clean
*Sets 1-2 – 55-60%
*Sets 3-4 – 60-65%
*Sets 5-6 – 65-70%
*Sets 7-8 – 70-75%
B.
Complete as many rounds and reps as possible in 12 minutes of:
100 Double Unders
50 Wall Ball Shots (20/14lbs)
25 Burpee Box Jump Overs (24/20″)
C.
Eight sets of:
20 Seconds Hollow Hold
10 Seconds Rest
83 minutes
Athlete Notes:
Today we’ve got a classic open style workout headed your way. The 12 minute time domain is quite common, as are these three movements. This workout is going to be a great test of your current cardio state. But, don’t worry if you’re not in peak open form, remember, we’ve been base building for the last few months! Challenge yourself to keep moving at a strong pace throughout this whole workout. For most people that second set of wall balls and/or burpees will be the major separator, so stay checked in there and don’t let yourself drop the ball or your pace fall off too much! Smart and concise breaks (if needed) on the wall balls are going to be key. Remember, you should never “plan” to break the double unders. However, if you do, take one breath and get right back at them! Your shoulders will definitely be on fire but just keep chipping away! Use this workout as an opportunity to learn how you like to mentally break things down as you move through higher repetitions. Rather than looking it as 50 wall balls, try knocking out 5 sets of 10.. hang on for 10, then just get through the next 10, then the next 10, and before you know it you’ve knocked out 30 reps. Whatever works for you, we want to hear it! Strategy and mental fortitude are often just as important as fitness when it comes to open workouts!
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.
Three sets of:
Bulgarian Split Squats with a pause x 10-12 reps each leg
Rest as needed
*Pause 2″ above parallel for 2 seconds on the way up every rep
B.
Three sets of:
Single Leg Glute Bridges x 15 reps each leg
Rest as needed
Perform with torso elevated off of the ground by having your back on a bench or box. Make sure you are hitting full range of motion.
Engine Accessory Option
Every 6 minutes, for 30 minutes (5 sets of):
1000/800 meter Concept 2 Bike Erg OR 500/400 meter Row
*400 meter Assault Runner
*Your goal is to have negative splits on the run. Start out around a 5k pace and increase to your mile pace.
Aerobic/Gymnastics Skills Option
Complete as much distance possible in 30 minutes of:
Row, Bike or Run
*Every 5 minutes, including 0:00 perform the following:
25 Foot Handstand Walk
5 Muscle Ups
25 Foot Handstand Walk
Power Strength Accessory Option A.
Four sets of:
1-3 Lateral Med Ball Tosses for MAX Explosiveness Each Side
*Completely reset between reps
Rest 60 seconds
Followed by…
Three sets of:
60-90 Second Banded Abductor (Lateral) March
Rest as needed
Followed by…
Two sets of:
10 Landmine Twists Each Side
Rest 1-2 minutes
B.
Against a 2 minute clock, perform the following…
5 Sandbag Cleans
10/7 Calorie Assault Bike
5 Sandbag Cleans
Max Calories in the remaining time
Rest 90 seconds between sets and repeat for a total of FIVE sets.