Primary Training Session
General Running Warm-Up
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backwards
Bunny Hops
Suicides, remain forward facing throughout
and then …
Two sets of:
Shoulder Mash x 30 seconds per side
Shoulder Circles x 10 reps each direction
Banded Presses x 10 reps
A.
Ten sets of:
2 Push Press @ 65-75%
Rest 45 seconds between sets
B.
Handstand Walk Prep
Handstand Marching or Handstand Marching on Box x 30 reps
into …
Wall Climb + Single-Leg Thigh Tap x 30 reps
and then …
Handstand Walk Fun
Every minute, on the minute, for 10 minutes:
5-25 Foot Handstand Walk (add in a pirouette if you’d like)
If you don’t have handstand walks then complete 1-2 Wall Walks per minute
C.
35-49:
Complete for time:
500 Meter Row or 400 Meter Run
50 Toes to Rings
500 Meter Row or 400 Meter Run
15 Bar Muscle Ups
500 Meter Row or 400 Meter Run
15 Chest-to-Bar Pull-Ups
500 Meter Row or 400 Meter Run
5 Rope Climbs
500 Meter Row or 400 Meter Run
5 Rope Climbs
50-59:
Complete for time:
500 Meter Row or 400 Meter Run
40 Toes to Rings
500 Meter Row or 400 Meter Run
5 Bar Muscle Ups
500 Meter Row or 400 Meter Run
10 Chest-to-Bar Pull-Ups
500 Meter Row or 400 Meter Run
4 Rope Climbs
500 Meter Row or 400 Meter Run
4 Rope Climbs
60+:
Complete for time:
500 Meter Row or 400 Meter Run
30 Toes to Rings
500 Meter Row or 400 Meter Run
5 Chest-to-Bar Pull-Ups
500 Meter Row or 400 Meter Run
10 Chin-over-the-Bar Pull-Ups
500 Meter Row or 400 Meter Run
4 Rope Climbs to 12′
500 Meter Row or 400 Meter Run
4 Rope Climbs to 12′
Scaling Options:
Substitutions for Bar Muscle-Ups (choose one of the following):
1:1 Burpee Pull-Up
Jumping Bar Muscle-Up
Chest-to-Bar Pull-Up
Substitutions for Chest-to-Bar Pull-Ups (choose one of the following):
Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar / Chin-over-the-Bar Pull-Ups
Band Assisted
Substitutions for Rope Climbs (choose one of the following):
Strict Pull-Ups x 3 reps for every rope climb
Lay to Stand Rope Pull x 2 reps for every rope climb
Strict Towel Pull-Ups x 2 reps for every rope climb
D.
Three sets of:
10-12 Single Arm Incline Dumbbell Bench (each arm)
Rest as needed
followed by …
Three sets of:
20 Supinated Grip Band Pull-Aparts (light resistance)
Rest as needed
General Training Notes
We are starting a new cycle of pressing which will have you doing higher volume at the beginning of the cycle. Please stay within the recommended % and keep your rest at 45 seconds. Your HR should be up a bit after your ten sets. Then you’ll work on some gymnastic skills with Handstand Walks. If you are comfortable with handstand walking then add some complexity to this by including an obstacle course or adding in pirouettes. Then you’ve got a really fun and challenging conditioning piece that will test your gymnastics endurance while under fatigue. There is a lot of meters to cover for your row or run so you’ll want to keep a steady pace here. You don’t need to sprint this part but you definitely need to stay locked into a steady pace to avoid dropping off as you get further into the workout. Everyone’s skill level is different but ideally you are doing as big of sets as possible since once you are done with that movement you move into a new movement. Test yourself today with big sets and be aggressive on those sets, knowing your lats and shoulders get a break before the next gymnastics movement.
You’ll finish the day with some shoulder accessory work with the incline db press testing upper pecs and your stability and then the pull aparts to help balance the pressing in todays session.
Should it be Run + 5 rope climbs twice?