Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Echo/Assault Bike
50 Foot Forward Bear Crawl
50 Foot Backward Bear Crawl
10 Banded Presses
10 Supinated Grip Band Pull Aparts
30 Single Unders
A.
Three sets of:
3 Wall Walks + 30 Nose to Wall Shoulder Taps
Rest 60-90 seconds between sets
Followed by…
Every minute, on the minute, for 5 minutes:
1 Forward Roll
10 Donkey Kicks
Followed by…
Spend 3-5 minutes working on a Back to Wall Finger Press Away
B.
For times:
60 Kipping Handstand Push-Ups (3 Minute Time Cap)
At the 3 minute mark, rest 3 minutes, then…
30 Kipping Handstand Push-Ups (3 Minute Time Cap)
*Modifications:
Every minute, on the minute, for 10 minutes:
2-7 Strict Handstand Push-Ups based on your ability (add a pad if needed).
Compare your results to January 16, 2024.
C.
Every minute, on the minute, for 40 minutes (8 sets of):
Station 1: 17-20/14/-17 Calorie Echo/Assault Bike
Station 2: 15 Toes to Bar
Station 3: 50 Double Unders
Station 4: 16 Alternating Pistol Squats + Max Ring Muscle Ups
Station 5: Rest
Athlete Training Notes:
Today is our last volume intensive day. Tomorrow will have some intensity but nothing that will linger through Friday. We’re looking for minute one to be around 55 seconds or so at a moderately hard effort. After that you’ll go straight to the toes to bar where we’ll be looking for 1-2 sets tops to get the 15 reps. Minute 3 we’ll get in some double under volume before pairing skills in minute 4 with the pistols and muscle ups. The rest minute should allow you to go hard in that pistol/muscle up station.
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.
Additional Cardio Option 1 “Winners and Losers”
Against a 3 minute clock:
15/12 Calorie Row
10 Lateral Burpees Over the Rower
15/12 Calorie Row
Max Wall Ball Shots (30/20lbs to 10/9′) in the remaining time
Rest 3 minutes and alternate full sets with a partner until you’ve each completed FIVE sets.
35-49: 30/20 lbs to 9′ target
50-54: 12/9 Calorie Row; 20/14 lbs to 10′ target
55+: 12/9 Calorie Row; 20/14 lbs to 9′ target
Strongman
For time:
400 Meters in a Sandbag Bearhug Carry (150/100lbs)
*Every break perform a 100 foot sled push when you return.
Example… 1 drop = 100 feet, 2 drops = 200 feet, 3 drops = 300 feet, etc.
Plyometrics and Power Output
Three sets of:
3 Depth Drops
Rest 15 seconds between reps and 90-120 seconds between sets
Followed by…
Three sets of:
5 MAX Vertical Wall Ball Tosses
Reset between reps and rest as needed between sets
Followed by…
Three sets of:
8-10 Standing Alternating Lateral Medball Floor Slams Each Side
Additional Cardio Option 2
40 Minute Echo or C2 Bike @ Zone 2 Pace
*At the 7, 14, 21, 28, and 35 minute marks perform a 10 second burst for max wattage, then settle back into your zone 2 pace.