Primary Training Session
Get Moving || Warm-Up
Three sets, performed as a warm up, of:
15/10 Calorie Bike
100 Foot Double Dumbbell Farmers Carry
100 Foot Double Dumbbell Overhead Carry
10-15 Med Ball Soccer Tosses against wall
10-15 Air Squats
Followed by…
Every minute, on the minute, for 10 minutes:
8/6 Calorie Assault Bike
5 Dumbbell Thrusters (50/35lbs)
(Feel free to scale the weight if you need more warm up before lifting (50/35lbs)
A.
Every 2 minutes, for 20 minutes (10 sets) of:
3-Position Snatch @ 60-70%
(High Hang, Hang, Hang Below the knee)
B.
Complete as many reps possible in 2 minutes of:
15 Toes to Bar
15 Lateral Burpees Over Bar
Max Ring Muscle Ups in the remaining time.
Rest 60 seconds and repeat for a total of SIX rounds.
*You may sub muscle ups for bar muscle ups, chest to bars, or pull ups.
C.
Three sets of:
Bamboo Overhead March x 60 seconds
Rest as needed
Bat Wing Holds x 30-45 seconds
followed by…
Banded Lat Pull Downs x 30-45 seconds
Res as needed
Athlete Notes:
This workout is going to test your ability to hang on to the rings when your grip, chest, and triceps all get fatigued. The toes to bar should be unbroken, taking around 25 seconds or so. You should be able to hit the 15 lateral burpees by about 1:10 or faster on the clock, giving you about 45 seconds or so on the rings after transition. You can choose to jump right up and hang on, then if you drop off you’ll likely not get another shot, or you can take a second, gather yourself, and hit a set of ring muscle ups in the time that you think you’d be able to hang on to the rings for. Example… finish the burpees at 1:10 on the clock but I know I can only hang on to the rings for about 30 seconds.. I’ll then wait til 1:25 or so to jump up and knock out a max set of ring muscle ups. Flip side example is if you can only hit a couple ring muscle ups at a time, you’ll jump up as quickly as possible, drop off, then use whatever time you have left to try and knock out another small set. Play this workout to your strengths and abilities and see what you can come away with!
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.
Mixed Modal Option
Complete Five Rounds for time:
750/700 Meter Row
150 Foot Sandbag Carry (150/100lbs)
*Every 5 minutes, including 0:00 perform:
15/10 Calorie Assault Bike or Echo Bike
Row Option
For Max Calories:
3 Minute Row
Rest 4 Minutes
2 Minute Row
Rest 3 Minutes
90 Second Row
Rest 2 Minutes
60 Second Row
Rest 90 Seconds
3 Minute Row
Additional Work
Four sets of:
10 Paloff Rotations Each Side
2 minute Banded March
15 Barbell Hip Thrusts
Rest 60 seconds between sets
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