March 23, 2024 – Masters Program

Mobility, Activation & Warm-Up
Band Assisted Hamstring Pulse x 60 seconds per side

Two sets of:
Row x 250 meters
Kettlebell Sumo Deadlift x 10 reps
Kettlebell Suitcase Deadlift x 10 reps per side

Two sets of:
5-7 Deadlifts x 35% of 1-RM
Forward Leg Swings x 10 reps per leg

A.
Every 90 seconds, for 12 minutes (8 sets of):
Deadlift

Sets 1-3: 5 reps @ 55-65%
Sets 4-6: 4 reps @ 70-75%
Sets 7-8: 3 reps @ 75-80%

B.
35-49:
Every minute, on the minute, for 6 minutes:
25 Foot Handstand Walk

50-59:
Every minute, on the minute, for 6 minutes:
15 Foot Handstand Walk

60+:
Every minute, on the minute, for 6 minutes:
2 Wall Walks

**If the designated distance / reps are easily managed then feel free to add an obstacle course to the handstand walks.

If you don’t have handstand walking yet then substitute with one of the following:
Freestanding Handstand Marching x 20 seconds
Handstand Marching on Box x 20 seconds
Wall Facing Handstand Marching x 20 seconds

C.
Ten rounds of:
200 Meter Run
3 Devils Press
6 Toes-to-Bar
20 Double-Unders

35-54: 50/35 lbs
55+: 35/20 lbs

Time cap: 30:00

D.
Three sets of:
8 Incline Bench Press (Barbell or Dumbbells)
Rest 90-120 seconds between sets

*Pick a weight that 8 reps is doable, but challenging.

Cooldown
12 Minute Bike, Jog or Walk and every 3 minutes complete 15 Reverse Snow Angels

General Training Notes
Feel like you deadlift regularly but aren’t improving in this lift? Well first of all, make sure you are getting into a really good set up for this lift. Check out Hunters video that discusses this: HERE
Then film yourself setting up to make sure you are hitting these points of performance.

We have a suspicion that handstand walking will come up in Quarterfinals or Semi-Finals so we want you all to get dialed in with this skill! Depending on your skill level you may elect to do 50/50 (3 of the minutes doing handstand walking and 3 of the minutes doing handstand skill work). The goal is volume and time spent walking on your hands or doing drills to help you walk on your hands.

Then a long conditioning for your Saturday! I love low rep, high round workouts because it is a sneaky way to get volume in without blowing up your body with too many repetitions all at once. This style of a workout allows you to alternate muscle groups that are being the dominate mover, which will help you avoid getting too sore (you’ll still be sore but hopefully it is a manageable level of soreness). Grab a friend and, if you want this to be a more chill day, do you go I go for a total of 10 rounds (5 per person).