Mobility, Activation & Warm-Up
Band Distracted Hip Flexor Stretch
x 45 seconds per side
Band Distracted Perfect Stretch x 45 seconds per side
Banded Glute Bridges x 45 seconds (place band above knees)
and finish with …
Nasal Breathing Only
Two-Three sets of:
200 Meter Jog
Y’s, T’s, W’s
x 8-10 reps each
10 Alternating Reverse Lunges
A.
Three sets of:
12-15 Barbell Glute Bridges
Rest 30 seconds
8 Right Leg Bulgarian Split Squats
Rest 15 seconds
8 Left Leg Bulgarian Split Squats
Rest 90 seconds
B.
Bar Muscle-Up Skill Work
Accumulate 10 reps of Banded Bar Muscle-Up Stomps
and then …
Three sets of:
Target Reach Swing x 1.1.1
and then …
Three sets of:
Swinging Knees to Bar x 1-3 reps
Three sets of:
Air Chair Swing Drill x 1-3 reps
C.
35-49:
Two rounds for time of:
10 Bar Muscle Ups
24 Line Facing Burpees
360-Foot Shuttle Run (30-Foot Increments)
Rest 3 minutes after the 2nd round, then…
Four rounds for time of:
4 Bar Muscle Ups
12 Line Facing Burpees
180-Foot Shuttle Run (30-Foot Increments)
50-54:
Two rounds for time of:
8 Bar Muscle Ups
16 Line Facing Burpees
360-Foot Shuttle Run (30-Foot Increments)
Rest 3 minutes after the 2nd round, then…
Four rounds for time of:
2 Bar Muscle Ups
10 Line Facing Burpees
180-Foot Shuttle Run (30-Foot Increments)
55+:
Two rounds for time of:
8 Chest-to-Bar Pull-Ups
16 Line Facing Burpees
360-Foot Shuttle Run (30-Foot Increments)
Rest 3 minutes after the 2nd round, then…
Four rounds for time of:
2 Chest-to-Bar Pull-Ups
10 Line Facing Burpees
180-Foot Shuttle Run (30-Foot Increments)
Scaling Options for Bar Muscle-Ups (choose one of the following):
Jumping Bar Muscle-Ups
Banded Bar Stomps
Chest-to-Bar Pull-Ups
Band Assisted Bar Muscle-Ups
Scaling Options for Chest-to-Bar Pull-Ups
Band Assisted Chest-to-Bar Pull-Ups
Jumping Chest-to-Bar Pull-Ups
D.
Three sets of:
Single-Arm DB Rows x 6-8 reps per arm
Rest 30 seconds
20 Banded Seated Rows
Rest 90 seconds
Athlete Notes:
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.
Concept 2 Bike Option
One set of:
5 Minute Concept 2 Bike @ 60%
Followed by…
Three sets of:
40/30 Calorie Standing Concept 2 Bike (Damper 10)
40/30 Calorie Concept 2 Bike
20/15 Calorie Standing Concept 2 Bike (Damper 10)
20/15 Calorie Concept 2 Bike
Rest 2-3 minutes
Followed by…
One set of:
5 Minute Concept 2 Bike @ 60%