Mobility + Prehab + Warm-Up
Band Distracted Pec Stretch x 30 seconds into..
Band Distracted Lat Stretch x 30 seconds
Switch sides
Band Distracted Hamstring Pulse x 30 seconds per side
Followed by …
Alternating Single-Arm Banded Pull-Downs x 20 reps
Kang Squat x 5 reps
and finish with …
Two sets of:
200′ Farmers Carry
Broad Jump x 10 reps
A.
Every 2 minutes, for 12 minutes, complete (6 sets):
Snatch Pull + Hang Power Snatch + Overhead Squat
Build in weight over the course of the six sets but focus is on form, not on load
B.
Every minute, on the minute, for 9 minutes (3 sets of):
Station 1: 18/12 Calorie Assault or Echo Bike
Station 2: 8-10 Strict Handstand Push-Ups (55+: 5″ riser)
Station 3: Rest
At the 10:00 mark…
Every minute, on the minute, for 9 minutes (3 sets of):
Station 1: 18/12 Calorie Assault or Echo Bike
Station 2: Max Burpee Box Jump Overs (24/20″; 55+: Step-Overs Allowed))
Station 3: Rest
At the 20:00 mark…
Two rounds for time of:
18/12 Calorie Assault or Echo Bike
15 Burpee Box Jump Overs (24/20″)
15 Kipping Handstand Push-Ups
Strict Handstand Push-Up Modifications (Choose one of the following):
Complete Max Reps in 30 seconds
Add a 3-5″ riser
15 Downward Dog Handstand Push-Ups
8-10 Hamstring Curl Handstand Push-Ups
8-10 Elevated Knee Handstand Push-Ups
Handstand Push-Up Modifications (Choose one of the following):
Barbell Push-Press (35-54: 95/65 lbs; 55+: 65/45 lbs)
C.
Three sets of:
10 Banded Glute Ham Raises
20 Reverse Snow Angels
Rest as needed
Athlete Notes:
Gymnastics with a high heart rate. We’ve got a couple EMOM’s slammed into the first 20 minutes and then a for time piece at the end. The first bike should be something that is taking you around 50 seconds or so to complete because we want you coming off the bike and going straight to the wall. Same goes for the second EMOM where we’re moving straight from the bike to the burpee box jump overs. The rest minute should help with the volume accumulation. When you get to the for time section we’re working with an elevated heart rate as well as pressing fatigue so we want to see how you do with the handstand push ups there (but now you will be able to kip). Hit the bike at a pace that takes you around 75 seconds or so, knock out the burpees by the 2-2:15 mark, and then gather yourself for the handstand push ups. Let us know in the comments section the reps that you chose as well as your time.
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…
Three rounds of:
8 Minute jog @ 70% of Max Heart Rate
3 Minute Run @ 1 Mile PR Pace
2 Minute walk
When the clock reaches 44:00, perform…
5-10 Minute Cool Down Jog
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