Primary Training Session
Warm-Up Primer
Three rounds at 70-80% effort of:
10/7 Calorie Machine of Choice
100 Foot Suitcase Carry (each arm)
100 Foot Sandbag Bearhug Carry
30 Banded Hamstring Curls
20 Heel Elevated Narrow Stance Squats (bodyweight only)
10 Sumo Stance Empty Bar Good Mornings
A.
Every 90 seconds, for 15 minutes (10 sets) of:
Clean x 1 rep
*Sets 1-3 – 70-75%
*Sets 4-6 – 75-80%
*Sets 7-8 – 80-85%
*Sets 9-10 – 85-90%
B.
For time
Handstand Walk Ramp Over or 25-foot Handstand Walk
20 GHD Situps
Handstand Walk Ramp Over and Back or 50 foot Handstand Walk
40 GHD Situps
Handstand Walk Ramp Over and Back or 50 foot Handstand Walk
60 GHD Situps
Handstand Walk Stairs Over or 25-foot Handstand Walk
C.
Every 90 seconds for 9 minutes:
20 GHD Hip Extensions
Athlete Notes:
Today is a little midline madness. Handstand walking, let alone on the ramp, after a bunch of GHD’s is always challenging. Use today as a day to bulletproof your midline and work on some skills! We want to see quick transitions and people kicking up right after the GHD. When you’re on the GHD work on being fast, and if you take a break, make it a quick breath and then keep going. If you’re starting to really grind out reps then we’d advise cutting the volume back, or taking a longer rest (that’s when you’ll see your abs be REALLY sore the following day). Have some fun on a little skill work midline mashup!
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:
Front Foot Elevated Lunge x 10-12 reps each leg
Rest as needed
B.
Three sets of:
Barbell Glute Bridge x 15-20 reps
followed by…
GHD Hip Extension x 15-20 reps
Rest as needed
Engine Accessory Option
Every 4 minutes, for 24 minutes (6 sets of):
500 Meter Concept 2 Bike Erg OR 250/200 meter Row
25 Heavy/Drag Rope Double Unders (50 normal rope)
200 Meter Assault Runner
25 Heavy/Drag Rope Double Unders (50 normal rope)
Aerobic/Gymnastics Skills Option
Complete as many meters possible in 4 minutes of:
15 Toes to Bar
10 Burpees to Target (Pull Up Bar)
3 Bar Muscle Ups
Max Distance Row in remaining time
Rest 2 minutes and then …
Complete as many meters possible in 4 minutes of:
15 GHD Sit Ups
50 Foot Handstand Walk
Max Distance C2 Bike or Assault Bike in remaining time
Rest 2 minutes and repeat for 3 sets:
Power Strength Accessory Option
A.
Three sets of:
5 Med Ball Broad Jump to Triple Extension Throw
*Completely Reset Between Reps
Rest 2 minutes
Followed by…
Three sets of:
5 Lateral Med Ball Speed Tosses
Rest 30 seconds between sides and 90 seconds between sets
Followed by…
Two to Three sets of:
10 Landmine Pull and Press (5 Each Side)
Rest 1-2 minutes
B.
Against a 90 second clock, perform the following for max calories…
10 Sandbag Cleans (150-200)
Max Calorie Assault Bike, Row, OR Ski-Erg in the remaining time.
Rest 60 seconds between sets and repeat for a total of FIVE sets.
*There should be significant dropoff as you fatigue in the later rounds.