Primary Training Session
Skill Based Warm-Up
Every 5 minutes, for 15 minutes (3 sets of):
Run 200 meters
30 Drag Rope Double Unders (60 regular)
10 Toes-to-Bar
5 Chest-to-Bar Pull-Ups
5 Strict Pull-Ups
*Try to perform the Toes-to-Bar and Chest-to-Bar as a complex, if possible.
A.
Complete as many reps possible in 4 minutes of:
200 Meter Run
10 Burpee Pull-Ups
20 Shoulder to Overhead (95/65lbs)
30 GHD Sit Ups
40 Thrusters (95/65lbs)
50 Heavy Rope Double-Unders
Rest until the clock reaches 6:00, then perform….
Complete as many reps possible in 6 minutes of:
200 Meter Run
10 Burpee Pull-Ups
20 Shoulder to Overhead (95/65lbs)
30 GHD Sit Ups
40 Thrusters (95/65lbs)
50 Heavy Rope Double-Unders
Rest until the clock reaches 15:00, then perform….
Complete for time:
200 Meter Run
10 Burpee Pull-Ups
20 Shoulder to Overhead (95/65lbs)
30 GHD Sit Ups
40 Thrusters (95/65lbs)
50 Heavy Rope Double-Unders
B.
Ever 2 minutes for 10 minutes:
50ft Back Rack Walking Lunge
*Ascending Weight on each set. Looking to be challenging and unbroken. That being said if your knees are crashing into the floor and you have no control, you have gone too heavy. No belts allowed so adjust weights according.
*Time is flexible here, this might need to be 2:30. Don’t be stuck to 2:00
C.
Five sets of:
60 second Bear Hug
60 seconds Rest
Finish with. . .
Three sets of:
45 seconds max GHD Sit-Ups
30 seconds Rest
Athlete Notes:
For today’s workout we’re hitting a style that we’ve hit in the past. Short interval, short rest, longer interval, short rest, finish for time. Your goal should be to make it as far as you can through each of the AMRAP’s, and then maintain that pace for the “for time” portion. Since it’s a short interval we are challenging you to sprint through each movement and try to stay unbroken. If you want to make it far, that has to be the strategy. As soon as you break, the clock ticks away faster than you think! Hang on, move real fast, and see how well you can recover during that 2 and 3 minute rest!
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.
Power Strength Accessory Option
Four sets of:
Strict Supinated Grip Band Assisted Pull-Ups x 8-10 reps
immediately followed by
50-75 Foot Rope Sled Pull
Rest as needed
Engine Accessory Option
Two sets for times of:
2000 meter Concept 2 Bike Erg
1000 meter Row
60/45 Calorie Assault Bike
800 meter Run
Rest 2-3 minutes between sets
Gymnastics Skills Accessory Option
Every minute, for 12 minutes, (6 sets) of:
Station 1: 30 Foot Handstand Walk + 10 Freestanding Handstand Shoulder Taps
Station 2: 6 Toes to Bar + 4 Bar Muscle Ups
You can make the taps more challenging by tapping your hips
Engine Accessory Option
Ten sets of:
30 second Assault Bike at 30 min test + 3-4 RPM
30 seconds Rest
Rest 3 minutes after the 10th set, then repeat all 10 sets again.