Primary Training Session
Warm-Up Primer
Three rounds, individually OR synchronized with a partner, of:
12/9 Calorie Row
12 Wall Balls (14-20/10-14)
9 Bar Facing Burpees Over the Barbell
6 Strict Handstand Push-Ups
3 Bar Muscle Ups OR 6 Strict Ring to Sternum Pull-Ups
*Increase effort each round.
A.
Build to 90% of your Current 1-RM Bench Press
(This does not need to be a max effort attempt. Just something that feels heavy)
Six sets of:
Bench Press x 2 reps @85%
Rest as needed
B.
Six sets of:
Deadlift x 2 reps @21X1
Rest as needed
C.
Three sets for times of:
300 meter Assault Run or 400 meter Run
10 Burpee Box Overs (46/42″)
12 Ring Muscle-Ups
10 Burpee Box Overs (46/42″)
300 meter Assault Run or 400 meter Run
Rest 3 minutes
D.
Against a 5 minute clock:
200 Double Unders
Max Rope Climbs
Rest 5 minutes then repeat.
Athlete Notes:
Today’s workout is a fun little up the ladder/down the ladder. What we’re looking for here is consistency. If you blow the first set out of the water but then drop off by over a minute, you probably went to hard. That said, you do get 3 minutes to recover, so push the pace here. The run should be slightly faster than mile pace. Your burpees should be chest to deck as soon as your feet hit the ground. For the muscle ups, we’re looking 1-2 sets to get the 12 each round – so modify accordingly. When you go back up the ladder (back to the burpees and run) you should actually pick the pace up knowing that the skill movement is over and all you have left is some grit followed by rest. How fast can you go, recover, and repeat?
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:
Close Grip Bench Press @ 3011 Tempo x 10-12 reps
Rest as needed
B.
Three sets of:
Front Leaning Rest in Rings x 60 seconds
Rest 60 seconds
Single Arm Overhead Tricep Extension x 12 reps each arm
Rest as needed
Bike Endurance Option
Every 2 minutes, for 30 minutes (15 sets of):
20/15 Calories
Running Endurance Option
“Invictus 800 Meter Interval Test”
Complete as many sets as possible of:
Run 800 Meters @ 100% of 1-Mile PR pace
Rest 2 minutes
Compare your results to the week of October 27, 2021.
Treat this as a test of your ability to hold your 1-Mile PR pace for 800 meters. Complete as many sets as possible at that pace, and conclude your session when you miss your goal time by more than 4 seconds.
Rowing Endurance Option
Perform at 75-85% effort:
Row 500 Meters @ 22 strokes per minute (s/m)
Row 500 Meters @ 23 (s/m)
Row 500 Meters @ 24 (s/m)
Rest as needed, and then…
For time:
Row 2000 Meters
Compare results to the week of November 3, 2021. This should be treated as a maximal effort test. We will come back to this effort in future weeks to monitor progress.
Rest 60-90 seconds, and then…
For cool down:
Row 500 Meters @ 65-70%
Row 500 Meters @ 70-75%
Row 500 Meters @ 70-75%
Row 500 Meters @ 65-70%