Primary Training Session
Get Moving || Warm-Up
Three rounds at 70-80% effort of:
50 Single Unders
5 Divebomber Push-Ups
100 Foot Double Kettlebell Overhead Carry
15 Ring Rows
20 Medball Bearhug Squats
A.
Every minute, on the minute, for 12 minutes (12 sets) of:
3 Push Press @ 80% of 1-RM Push Press
B.
Against a 3 minute clock, perform as many reps as possible of:
25 Wall Ball Shots (30/20 to 10/9′)
20 Toes to Bar
Max Double Unders in the remaining time
Rest 3 minutes between sets and complete a total of FOUR sets.
You may use a weighted or a drag rope on this workout if you would like to get some extra practice.
C.
Three sets of:
15-20 Dumbbell Floor Press
Immediately followed by…
Max Reps Tempo Push-Ups @ 1111
Rest as needed between sets
Athlete Notes:
We’re testing some shoulder fatigue and your ability to knock out bigger chunks of toes-to-bar in today’s workout. Starting out we’re looking for the wall ball shots to be unbroken so please modify accordingly. After that you’ll get 2 attempts or less to knock out the toes-to-bar, but we want you working on jumping right up on those bar if possible. Don’t waste time staring at them. For today we’re looking at getting a little uncomfortable and seeing if you can still achieve the required reps. After that you’ll grab your rope and knock out double unders til that 3 minute mark hits. The rest is 1:1 so you should get a good amount of recovery in and your goal is consistent sets.
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
Three sets of:
700 Meter Row @ 2k Pace + :05/500m
300 Meter Row @ 2k Pace
200 Meter Row @ 2k Pace + :10/500m
300 Meter Row @ Sprint Pace
Rest 3 minutes between sets
Bike Erg/Row Option
Three sets of:
100 Foot Suitcase Carry Each Arm
Rest 60 seconds
Followed by…
Accumulate 100 Banded Hammer Curls
Additional Work
Every 2 Minutes, for 16-20 minutes (8-10 sets of):
5-7 Ring Muscle Ups
Bike at Zone 2 Pace the remainder of the interval.
Additional Work
Three sets of:
30-45 Seconds of Banded Palloff Hold Each Side
Rest as needed
Followed by…
Three to four sets of:
60-90 Seconds of Weighted Chinese Plank Hold
Rest as needed
Your point of view caught my eye and was very interesting. Thanks. I have a question for you.
Can you be more specific about the content of your article? After reading it, I still have some doubts. Hope you can help me.
A) @72,5kg=%
B) @20lbs Wall Ball and normal rope
1. 89 Double unders
2. 72
3. 85
4. 100
First three rounds 10-5-5 toes to bar
Last round 13-7
C)
15 reps @20-20-15kg DB
4-3-3 reps push ups