January 14, 2023 – Masters Program

Mobility + Prehab + Warm-Up
400 Meter Run
Over/Under Barbell x 60 seconds (30 seconds in each direction)
200 Meter Run
90/90 Hip Rotations x 5 reps

followed by …

Two sets of:
Double-Unders x 25-50 reps
Unweighted or Medball Single Leg Bound x 3 reps per side
Box Jump x 5 reps (land as quietly as possible without letting knees cave in)

and finish with …

2 minutes of practicing either Crossover Single-Unders or Double-Unders

A.
Every 2 minutes, for 12 minutes, complete (6 sets):
Clean Pull + Power Clean

Build in weight over the course of the six sets

B.
35-54:
Every minute, on the minute, for 18 minutes (6 sets of):
Station 1: 400 Foot Shuttle Run
Station 2: 1 Rope Climb + Max Strict Handstand Push-Ups
Station 3: Rest

At the 18:00 mark…

Complete as many rounds and reps as possible in 10 minutes of:
20/16 Calorie Assault or Echo Bike
15 GHD Sit-Ups
3 Rope Climbs

55+:
Every minute, on the minute, for 18 minutes (6 sets of):
Station 1: 400 Foot Shuttle Run
Station 2: 1 Rope Climb + Max Strict Handstand Push-Ups to 5″ riser
Station 3: Rest

At the 18:00 mark…

Complete as many rounds and reps as possible in 10 minutes of:
20/16 Calorie Assault or Echo Bike
15 GHD Sit-Ups
3 Rope Climbs

GHD Sit-Up Standard:
35-54 Men: 40″ from top of seat to floor
35-54 Women: 37″ from top of seat to floor
55+ Men: 37″ from top of seat to floor
55+ Women: 31″ from top of seat to floor

Strict Handstand Push-Up Modifications:
Max Dumbbell Push Press (35-54: 50/35lbs; 55+: 35/20 lbs)

C.
Three sets of:
10-15 Ab-Wheel Roll Outs
60 seconds

Athlete Notes:
Happy EMOM day! You’ve got a 400 Ft Shuttle run (25′ increments) and you’ll need to HUSTLE on these. Have your hands already chalked up prior to your shuttle runs so that you can jump right up into your rope climbs at the start of station 2. Be efficient with those climbs to save your shoulders because you’ll want them for your max reps of strict handstand push-ups. You are getting in that handstand push-up volume today! A few things to think about during station 2:
1 – Big jump up the rope to reduce the amount you need to climb and then bringing the knees up as high as you can (like knees to elbows) to reduce your pulls. Make sure you wear the proper shoes for this!
2 – Mark where you want your hands to go on the floor with chalk so you consistently kick up each round.
3 – This is max reps, not max unbroken reps. If you’re worried that you’ll hit failure then break up earlier then you think (even doing fast singles) to accumulate the most volume over the 18 minutes.

Please scale as needed. For this workout you may start with sHSPU and if you hit failure before the 18 minutes is up, switch to one of the substitution options. I’d rather you get some reps in of sHSPU then none for the intention of this workout.

After 18 minutes you’ll move into a 10 minute piece where your midline will be taxed. Rope climbs and GHD Sit-Ups are a classic combo where the midline is surpisingly smoked so don’t be surpised by it. If needed, take quick breaks on your sit-ups to reduce the eccentric load.

If you aren’t planning on doing the Open then skip the GHD Sit-Ups and substitute with weighted sit ups (14/10 lbs medicine ball).

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.

Running Option
At the 0:00 mark perform…

5 Minute Warm Up Jog

When the clock reaches 5:00, perform…

Five rounds of:
6 Minute Jog @ 70% of Max Heart Rate
2 Minute Run @ 1 Mile PR Pace

When the clock reaches 45:00, perform…

5-10 Minute Cool Down Jog