February 2, 2022 – Masters Program

Mobility & Activation

Thoracic Twists

x 30 seconds

Followed by…

Banded Hamstring Pulses x 30 seconds per side

Followed by…

Thoracic Iso Holds x 10 reps

Warm-Up Primer
Two-Three sets of moving with fluidity:
10/7 Calorie Row
20 Second Dead Hang from the Pull-Up Bar
Dumbbell Bottoms Up Kettlebell Press x 6-10 reps
Hamstring Curl with Foam Roller or Furniture Sliders x 10 reps

A.
Four sets of:
Deadlift x 3 reps @ 21X1
Rest as needed

B.
35-44:
Three sets for times of:
30/25 Calorie Ski-Erg or Row
12 Bar Muscle-Ups
12 Deadlifts (155/105 lbs)
9 Hang Cleans
6 Shoulder To Overhead
30/25 Calorie Bike Erg or Assault Bike
Rest 3 minutes

45-49:
Three sets for times of:
30/25 Calorie Ski-Erg or Row
10 Bar Muscle-Ups
10 Deadlifts (135/95 lbs)
8 Hang Cleans
6 Shoulder To Overhead
30/25 Calorie Bike Erg or Assault Bike
Rest 3 minutes

50-54:
Three sets for times of:
30/25 Calorie Ski-Erg or Row
8 Bar Muscle-Ups
10 Deadlifts (115/75 lbs)
8 Hang Cleans
6 Shoulder To Overhead
30/25 Calorie Bike Erg or Assault Bike
Rest 3 minutes

55-59:
Three sets for times of:
25/20 Calorie Ski-Erg or Row
6 Bar Muscle-Ups
10 Deadlifts (95/65 lbs)
8 Hang Cleans
6 Shoulder To Overhead
25/20 Calorie Bike Erg or Assault Bike
Rest 3 minutes

60+:

Three sets for times of:
25/20 Calorie Ski-Erg or Row
6 Chest-to-Bar Pull-Ups
10 Deadlifts (85/55 lbs)
8 Hang Cleans
6 Shoulder To Overhead
25/20 Calorie Bike Erg or Assault Bike
Rest 3 minutes

Compare to December 15, 2021

C.
Three sets of:
20 Unweighted GHD Hip Extensions
Rest as needed

Athlete Notes:
We have another workout to retest today so make sure you look back in your notes to see how you tackled the workout and figure out how you can be more efficient today. How you manage your rest during this workout is going to determine how well your workout goes. Those seconds tick away REALLY fast when you’re waiting to pick up a barbell or jump back up for more muscle-ups/pull-ups. Before breaking down the workout, we want to recommend that for the bar muscle-ups, you pick a number that allows you to get there in 3 or less sets. For the barbell, we want it to be a weight that is challenging, but that you could complete the first set only dropping the bar 2-3 times. The later rounds are where we see a lot of people taking more and more breaks, so if you’re already doing that from the get-go, it’s going to be a long workout.

How to approach this… the first ski or row should be done at an aggressive pace, but not so fast that you have to wait 30 seconds to jump on the pull-up bar. Find that line between too fast and just fast enough, and ride that one. You should be breathing but capable of jumping up on the pull-up bar right away. We’ve already talked about the bar muscle-ups/CTB pull-ups being 3 sets or less, so just manage your rest intervals nicely. As soon as you finish that last bar muscle-up you should go straight to the bar and rip out a set of deadlifts. The weight should not be heavy enough that you have to think about deadlifting it. Just put your hands on and go. Then, when you get to that 11th deadlift, drop the bar for a second, adjust your hands, take a breath, deadlift it one more time for the 12th rep, and start ripping out your hang cleans. This is a great opportunity to work some moderate weight hang clean cycling so find the method that works best for you (test out your hand grip, if you need to hip check when cycling). If you have to break here then try to do it with only a couple reps left so that you can do another set and go straight into the next shoulder to overhead. When you get to the final bike interval it’s time to go hard. That said, we do have two more sets so don’t redline here – think about the last bike station to be a 6-7 effort. You do get three minutes to recover, so test yourself and see how hard you can push and still recover enough to repeat the effort!

Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.

Aerobic/Gymnastics Skills Option
Complete 3000 Meter Assault Run or 3000 Meter Concept 2 Row

*Every 5 minutes, including 0:00 perform the following:
1 Rope Climb
3 Strict Handstand Push Ups (55+: 3″ riser)
6 Kipping Handstand Push Ups (L-Seated DB Presses as a sub if you are not participating in the Open)