Primary Training Session
Get Moving || Warm-Up
Three rounds, not for time, of:
200 Meter Run
15 Single Arm Dumbbell Push Press each side (35/20lbs)
60 second Wall Sit
A.
Eight sets of:
3 Power Jerks (65+%)
Rest 60 seconds between sets
*Build based on quality over the 8 sets.
B.
For time:
100 Chest-to-Bar Pull-Ups
*Every 2 minutes, including at the 0:00 mark, perform:
15/10 Calorie Echo or Assault Bike
TIME CAP = 12 MINUTES
Then, at the 15 minute mark…
Complete as many reps as possible in 15 minutes of:
Max Reps Strict Handstand Push Ups to a Deficit (4/2″)
*Every 2 minutes, including at the 15:00 mark, perform:
15/10 Calorie Echo or Assault Bike
50 Crossover Single Unders
C.
Three sets of:
10-12 Incline Dumbbell Bench
Rest as needed
Followed by…
Three sets of:
15 Rolling Tricep Extensions
Rest as needed
General Training Notes:
Gymnastics capacity day. How big can you go on those first few sets of chest to bar? We’d suggest opening up and trying to get as many as possible in that first window because as fatigue sets in you’re going to start dropping off the bar more and more, and the bike pace will naturally slow down. A goal is to get about 60-75 seconds of work each round (or more) on the pull-ups and then using the bike as a recovery. A good goal is to hit around your 20 minute test pace for each set of the bike. When we get to the second part you’ll be coming off at least a 3 minute rest so again, open up big but know that your shoulders are going to hit a wall at some point. This is a great day to test your endurance. If you need to scale from the deficit, modify to a variation that you could get at least 10 reps unbroken on your first go.
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.
Mixed Modal Team/Partner
Winners and Losers
Every 4 minutes, for 40 minutes:
P1 – 400 Meter Run
P2 – Max C2 Bike
*Partners switch each run and when they get back they can assist on the bike.
Bike Erg Option
Five rounds for quality of:
2000 Meter Bike Erg OR 2500 Meter Echo Bike
1 Strict (up and down) Legless Rope Climb
2 Legless Rope Climbs (slide down ok)
3 Rope Climbs
35-54:
2000 Meter Bike Erg OR 2500 Meter Echo Bike
1 Legless Rope Climb to 15′ target
2 Rope Climbs
6 Strict Pull-Ups
55+:
2000 Meter Bike Erg OR 2500 Meter Echo Bike
1 Legless Rope Climb to 12′ target
2 Rope Climbs
6 Strict Pull-Ups
Additional Work
Four sets of:
Overhand Barbell or Axle Hold x 30-40 seconds (Max Weight)
Rest as needed
Four sets of:
Plate Pinch Carry x 100 Feet
Rest as needed
Four sets of:
Kettlebell Front Rack Hold x 60-90 seconds
Rest as needed