Primary Training Session
Get Moving || Warm-Up
Three rounds at ascending effort of:
200 Meter Run
10 Goblet Squats
20 Bodyweight Walking Lunges
150 Foot Double Kettlebell Front Rack Carry
A.
Five sets of:
3 Tempo Front Squats @ 3211 + 2 Front Squats (72-75%)
Rest 2 minutes between sets
B.
Every 2 minutes, for 6 minutes (3 sets):
3 Snatch Pulls + 3 Power Snatches + 3 Overhead Squats @ 55-60% of 1-RM Snatch
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats @ 65-70% of 1-RM Snatch
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat @ 75-80% of 1-RM Snatch
C.
Ten rounds for time of:
400 Meter Run
16 Toes to Bar
4 Burpee Ring Muscle Ups
*Time cap = 30 minutes.
**Wear a vest if you’re feeling funky.
D.
Three sets of:
60 Second Weighted Chinese Plank
Rest 60 seconds between sets
Athlete Notes:
How quick can you push these runs while going unbroken and consistent on the gymnastics? How about round consistency? That’s what we’re looking for here. Ten rounds is a lot. This is 4000 total meters of running along with 160 toes to bar and 40 burpee ring muscle ups, but aerobic work is paramount to building strong bases so think of this like a fun twisted way to accumulate 4000 meters of running. If we told you to go run a 4k you’d probably be mad at us, but add in some gymnastics and it changes the game just enough to keep things interesting. Looking for slightly slower than your mile pace on those runs, unbroken on the toes to bar, and then drop, pop, swing on the burpee ring muscle ups.
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.
Echo Bike
Every 3 minutes, for 15 minutes:
15/12 Calorie Echo or Assault Bike
8 Burpee Pull-Ups
15/12 Calorie Echo or Assault Bike
*Rollover from first bike counts towards the second, so you’re hitting 30/24 calories each round.
Additional Work
Every minute, on the minute, for 5 minutes:
1 Seated Legless Rope Climb (add a controlled descent if you’re proficient)
Immediately followed by…
Every 90 seconds, for 6 minutes (4 sets of):
2 Legless Rope Climbs From Standing (no jump)
Then, at the 15:00 mark…
Complete as many rounds and reps as possible in 10 minutes of:
200 Meter Run
2 Rope Climbs
35-54:
Every minute, on the minute, for 3 minutes:
1 Legless Rope Climbs From Standing (no jump)
Immediately followed by…
Every 90 seconds, for 6 minutes (4 sets of):
1 Legless Rope Climb
Then, at the 15:00 mark…
Complete as many rounds and reps as possible in 10 minutes of:
200 Meter Run
2 Rope Climbs
55+:
Every 90 seconds, for 6 minutes (4 sets of):
1 Legless Rope Climbs to 12′
Then, at the 10:00 mark…
Complete as many rounds and reps as possible in 10 minutes of:
200 Meter Run
2 Rope Climbs