December 31, 2022 – Masters Program

Mobility + Warm-Up
Band Assisted Hamstring Floss x 45 seconds per side
Band Assisted Ankle Pulse x 45 seconds per side

Followed by. . .

Two sets of:
Row or Run x 60 seconds (nasal breathing only)
Dumbbell Waiter’s Carry x 50-feet per arm
Dip Support Hold on Parallettes or Rings x 30 seconds

Followed by…

Two sets of:
Scap Pull-Ups x 10 reps
Piked Handstand Push-Up x 10 reps
Dumbbell Romanian Deadlift x 10 reps

A.
Three sets of:
Strict Ring Pull-Ups x 5-6 reps @ 4111
Rest 15 seconds
Band-Resisted Lat Pulldowns x 15 reps @ 1111
(rotate hands from pronated to supinated as you pull down)
Rest 2 minutes

B.
The Running Dead Masters Version
35-49:
For time:
1600 Meter Run
50 Deadlifts (185/135 lbs)
50 Calories of Assault Bike
50 Dumbbell Box Step-Overs (55/35 lb DBs to 24/20″ box)
1600 Meter Run

50-54:
For time:
1600 Meter Run
45 Deadlifts (185/135 lbs)
45 Calories of Assault Bike
45 Dumbbell Box Step-Overs (55/35 lb DBs to 20/18″ box)
1600 Meter Run

55+:
For time:
1600 Meter Run
40 Deadlifts (155/105 lbs)
40 Calories of Assault Bike
40 Dumbbell Box Step-Overs (35/20 lb DBs to 20/18″ box)
1600 Meter Run

Time Cap: 35:00

Want to try this workout as originally written? Follow the 35-49 age division reps but make the deadlifts 225/155 lbs.

General Training Notes:
One of our FAVORITE workouts is making an appearance today! Say goodbye to your hamstrings. 🙂 Here is my advice on approaching this workout as I just did it last week in testing:

Medium pace on your run. Start off as a warm-up pace so your body adapts to the run and build in your pace. Start with sets of 5-7 on your deadlifts. Don’t get upset with yourself if you break, just be diligent to stand over the barbell and pick it back up. Even with lots of breaks you can work through these bad boys relatively quickly if you don’t take long on your rests. The real kicker comes down to the box step-overs. Have a goal number in mind to do unbroken. Play mental games with yourself to keep you engaged as you work to complete your reps. Every rep gets you closer to finishing. Then you’ll head out for your final mile run. You’ll definitely feel your legs so ease into your pace and get your legs under you. Once you do start picking up the pace, finishing strong on your final 400 meters. Post your thoughts about the workout to your comments as well!