Mobility & Activation
Thoracic Iso Holds
Followed by…
One Set:
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Warm-Up Primer
Three sets of:
10/7 Calorie Row
20 Prone Plank Shoulder Taps
15 Banded Chest Pulls
1 Cast Swing + 2 Large Swings
A.
Six sets of:
Deadlift x 2 reps @ 21X1
Rest as needed
Build in weight over the course of the six sets making sure to adhere to the tempo
B.
35-49:
Three sets for times of:
300 Meter Assault Run or 400 Meter Run
10 Burpee Box Overs (30/24″)
7 Ring Muscle-Ups
10 Burpee Box Overs (30/24″)
300 Meter Assault Run or 400 Meter Run
Rest 3 minutes
50-54:
Three sets for times of:
300 Meter Assault Run or 400 Meter Run
7 Burpee Box Overs (30/24″)
4 Ring Muscle-Ups
7 Burpee Box Overs (30/24″)
300 Meter Assault Run or 400 Meter Run
Rest 3 minutes
55+:
Three sets for times of:
300 Meter Assault Run or 400 Meter Run
7 Burpee Box Jump/Step Overs (24/20″)
3 Ring Muscle-Ups OR 6 Ring-Dips
7 Burpee Box Jump/Step Overs (24/20″)
300 Meter Assault Run or 400 Meter Run
Rest 3 minutes
*Please be safe today. We are incorporating higher boxes but your #1 priority is safety so if you don’t feel comfortable stepping up/jumping to the higher box then please go to your normal height
Scaling Options for Ring Muscle-Ups (choose one of the following):
Box Jump to Full Support
Kipping Pull-Up on Rings
Muscle-Up Transition (Feet on Box)
Muscle-Up Transition (Feet on Floor)
Single-Leg Row Muscle-Up to Catch
C.
Three sets of:
Seated Banded Rows x 15-20 reps
Rest 60 seconds
Single Arm Overhead Tricep Extension x 12 reps each arm
Rest as needed
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 too hard. That said, you do get three minutes to recover so push the pace here. The run should be slightly faster than your mile pace. Your burpees should be chest to deck as soon as your feet hit the ground. For the muscle ups avoid grinding out any reps and modify as needed if that station will take you longer than 2 minutes. 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 only perform as much of the additional work as you can recover from successfully before your next training session.
Aerobic/Gymnastics Skills Option
Every 2 minutes, for 10 minutes (5 sets) of:
2 Rope Climbs
Max Total Calorie Row in remaining time
followed by…
Complete as many rounds and reps possible in 10 minutes of:
10/7 Calorie Row
20 Air Squats
10/7 Calorie Bike Erg
10 Toes to Bar