Activation + Increase Core Temp
500 Meter Row @ easy pace
right into …
Band Distracted Pec Stretch x 60 seconds (right side)
Band Distracted Lat Stretch x 60 seconds (right side)
Repeat on left side
followed by …
10 Banded Face Pulls + 15 Second Face Pull Hold
10 Banded Straight Arm Press Downs (per arm)
Warm-Up
Dumbbell Complex (keep the weight light)
3 Windmills (right)
3 Push Press (right)
3 Overhead Squats with 2 second hold at bottom (right)
3 Windmills (left)
3 Push Press (left)
3 Overhead Squats with 2 second hold at bottom (left)
A.
Every 2 minutes, for 14 minutes (7 sets) of:
3 Power or Split Jerks @ 60-70%
Please use blocks if these are available. Focus on strong footwork and being TIGHT when you land.
B.
One round of:
500 Meter Row
30 Burpees over erg
500 Meter Row
20 Burpees over erg
500 Meter Row
10 Burpees over erg
500 Meter Row
*Every 5 minutes, including 0:00, perform:
15 Wall Ball Shots
35-54: 20/14 lbs to 10/9′ target
55+: 14/10 lbs to 9′ target
AGOQ Bound: For Time
Off-Season Bound: Zone 2 Pace
C.
Two-Three sets of:
30 Banded Glute Bridges
30 Hamstring Curls
15 Banded Lateral Leg Lifts each side or 25 Foot Banded Monster Walk each direction
Rest as needed
Athlete Notes:
Get sweaty! This is a longer workout and you’ll need to stop whatever station you are at every 5:00 to complete wall ball shots. This is a workout that is all about grinding, keeping the HR manageable while still moving quickly. Be smooth on the row and remember that the meat of the workout is in the burpees. Back off by 2-3 seconds on your row split if it means you can get out of the erg and go quickly into your burpees. Set up your Erg so that you near your wall ball target so you can quickly transition into your wall ball shots.
Off-Season peeps; tackle this at a conversational pace. Your heartrate will likely get up with burpees so try to control your breathing and bring your heartrate down. If you can, wear a HR monitor so you can monitor the spikes and drops of your HR and try to even it out as best as possible.
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.
Gymnastic Session
Bar Muscle-Up Skill Work
Three sets of:
Arch Hang Hold x 5 seconds
Bad Cheerleader Jump on Floor x 2 reps
Rest as needed
Three sets of:
Bad Cheerleader Jump to Bar + Swing x 1.1 reps
Rest 15 seconds
Swinging Knees-to-Bar x 2 reps
Rest 60 seconds
and finish with …
Every minute, on the minute, for 5 minutes:
Bar Muscle-Ups x 1-3 reps (perfect mechanics)
*If you don’t have Bar Muscle-Ups then substitute with 5Â Banded Bar Muscle-Up Stomps