Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Bike or Row
5 Prone Walkouts
10 Ring Rows
15 Banded Face Pulls
15 Second Banded Face Pull Hold
3 Wall Walks
20-30 Second Nose to Wall Handstand Hold
A.
Option A:
Every 3 minutes, for 15 minutes (5 sets of):
25 Foot Handstand Walk Forwards
25 Foot Hanstand Walk Backwards
25 Foot Handstand Walk Forwards
Option B:
Every 3 minutes, for 15 minutes (5 sets of):
25 Foot Handstand Walk Forward with 3 Pirouettes
25 Foot Hanstand Walk Backwards
2-10 Free Standing OR Wall Facing Strict Handstand Push-Ups
Handstand Pirouette Drill if needed
B.
Three sets of:
6-8 Box Jump to Low Catch + 3 Ring Dips after the last rep
Rest as needed
Followed by…
Three sets of:
6-8 Low Ring Turnovers + 20-30 Second Support Hold after the last rep
Rest as needed
Followed by…
Every minute, on the minute, for 3 minutes:
Option 1:
5-6 Ring Muscle Ups
Option 2:
6-8 Strict Ring to Sternum Pull-Ups
Option 3:
8-10 Ring Dips
Option 4:
3-4 Strict Ring Muscle Ups
C.
Every minute, on the minute, for 30 minutes (6 sets of):
Station 1: 25 Double Unders + 5-6 Ring Muscle Ups
Station 2: 18-20/14-16 Calorie Row
Station 3: 25 Double Unders + 8-10 Strict Handstand Push-Ups
Station 4: Max Calorie Echo/Assault Bike
Station 5: Rest
Athlete Training Notes
For today’s EMOM we’ve got a good mix of skill and cardio. During minute one you should aim for about 45-50 seconds of work. After that you’ll get on the row where time-wise you’ll be looking again for about 50 seconds of work. Station 3 should be about 40-45 seconds worth of work, then we’re going max calories on the bike during station 4 before taking a minute of rest. During that max calories station your goal is to get a few more calories than what you’d typically be holding in an EMOM on the bike. If you blast round one out of the water and go full anaerobic then you’ll likely pay the price later on in the workout. A good goal is 22-25 calories for males and 16-19 calories for females.
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.
Additional Cardio Option 1 “Winners and Losers”
Against a 4 minute clock:
50 Wall Ball Shots (20/14lbs to 10/9′)
Max Calorie Row in the remaining time
Rest 4 minutes and alternate full sets with a partner until you’ve each completed THREE sets.
35-54: 40 Wall Ball Shots
55+: 30 Wall Ball Shots (20/10 lbs to 9′ target)
Strongman
Five rounds for loading (not for time) of:
25 Foot Lateral Sled Pull (left)
25 Foot Lateral Sled Pull (right)
30-45 Second HEAVY Yoke Hold*
200 Foot Sandbag Bearhug Carry
*If no yoke then sub 90+% of 1RM Back Squat or Safety Bar Hold.
Plyometrics and Power Output
Three sets of:
5 Half Kneeling Medball Lateral Slams Each Side
Rest as needed
Followed by…
Three to Four sets of:
15 Step Sprint Start
Rest as needed
*Complete 15 steps at full speed before throttling down.
Followed by…
Three to Four sets of:
Sled Push Sprint 50 Feet Medium Weight Sled
*Sets are terminated once speed is decreasing.
Additional Cardio Option 2
50 Minute Echo or C2 Bike @ Zone 2 Pace
*At the 7, 14, 21, 28, 35, 42, and 49 minute marks perform a 10 second burst for max wattage, then settle back into your zone 2 pace.