Primary Training Session
Get Moving || Warm-Up
Three sets of:
200 Meter Run
10-15 Dumbbell Squat Cleans (35/20lbs)
10 Burpees to a Target
Rest 1:1 or Alternate full rounds with a partner “you go/I go” style.
Just build in intensity as you warm up
A.
Every 2 minutes, for 24 minutes (12 sets of):
Snatch
Sets 1-3: 3 reps @ 65-70%
Sets 4-6: 2 reps @ 70-80%
Sets 7-9: 1 rep @ 80-90%
Sets 10-12: 1 rep @ 90+%
B.
Every 3 minutes for 12 minutes:
6 Back Squats @ 70-75%
6 Dumbbell Front Rack Box Step Ups (50-70/35-50lbs to 24/20″)
C.
Four sets for times of:
30/20 Calorie Row
5 Dumbbell Hang Squat Cleans (50/35lbs)
10 Dumbbell Thrusters
15 Dumbbell Front Squats
20 Chest-to-Bar Pull-Ups
Rest 3 minutes
D.
Three sets of:
Dumbbell Deathmarch x 20 reps total
Rest as needed
Athlete Notes:
Start fast and hang on for today’s workout. The goal is 75 seconds or less on the row, then unbroken on the dumbbells. If you do that, what can you hang on to for the gymnastics? Err on the side of aggression and see what you can do. The 3 minute rest should be plenty of time to reset and hit the subsequent sets with the same intensity.
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 Short Option
Every 8 minutes, for 24 minutes (3 sets) of:
Run 400 Meters or Row 500 meters
20 Alternating Dumbbell Snatch (70-100/50-70 lbs)
20 Burpee Box Jump Overs (24″/20″)
Run 400 Meters or Row 500 meters
Note times for each set.
Strength Accessory Option
Three sets of:
Banded March x 3 minutes
Rest as needed
Reverse Sled Drag x 1-2 minutes
Rest as needed
Additional Work Option
Three sets of:
Reverse Hyper x 20 reps
Rest as needed
Additional Work Option
Three sets of:
30 Seconds of Sandbag Bearhug Hold
Into…
30 Seconds of Sandbag Bearhug Squats
Into…
100-Foot Sandbag Bearhug Carry
Rest as needed