Get Moving || Warm-Up
Spend 60-90 seconds in each of the following mobility pieces on each side…
–Band Distracted Hip Flexor Stretch
–Banded Perfect Stretch
Followed by…
Three sets of:
60 Seconds of Deadbugs
20 Alternating Lateral Lunges
5 Kettlebell Arm Bars (each arm)
Followed by…
Three sets of:
5 Hurdle Hops
Rest as needed
A.
Every 90 seconds, for 15 minutes (10 sets of):
Hang Snatch 2″ Below the Knee
Sets 1-4: 2-3 reps @ 70-80%
Sets 5-8: 1-2 reps @ 80+%
Sets 9-10: 1 rep @ 90+%
Every other Tuesday on this cycle will offer EITHER back squats or deadlifts. If you are severly lacking in one capacity or the other, please prioritize that movement more often than the other. Example… You are a very squat dominant athlete but struggle with your pull. You should perform the deadlift progression today knowing that you’ll be back squatting on Saturday. If you are in your off-season and would like to prioritize strength, feel free to perform both movements and skip the metcon.
Deadlift
Five sets of 5 reps @ 65-70%
*No touch and go.
Rest 2 minutes between sets
OR
Back Squat
Five sets of 5 reps @ 65-70%
Rest 2 minutes between sets
B.
Individual Option:
For time:
25/20 Calorie Echo Bike
200 Double Unders
100 Foot Handstand Walk
100 Wall Ball Shots (20/14lbs to 10′)
100 GHD Sit-Ups OR 125 V-Ups
100 Foot Handstand Walk
200 Double Unders
25/20 Calorie Echo Bike
Team Option:
For time in teams of 2:
25/20 Calorie Echo Bike (same time)
Then…
Partner 1 – 100 Double Unders (each)
Partner 2 – 100 Foot Handstand Walk
*Then Switch*
Then…
100 Synchronized Wall Ball Shots (20/14lbs to 10′)
100 Synchronized GHD Sit-Ups
Then…
Partner 1 – 100 Double Unders (each)
Partner 2 – 100 Foot Handstand Walk
*Then Switch*
Then…
25/20 Calorie Echo Bike (same time)
C.
Three to Four sets of:
45 Second Wall Sit
12-15 Double Kettlebell Front Squats
45 Second Wall Sit
25 Reverse Hypers (40% of 1RM Back Squat) OR 25 GHD Hip Extensions
Rest 2-3 minutes between sets
Athlete Training Notes
Today’s workout is a good mix of cardio and volume. You’ll want to pace the first bike as something that takes around 90-100 seconds or so. That means you’ll be at around 68-71/60-64RPM. After that we’re looking for 2-4 sets on the double unders. There’s a lot of work after these so if breaking them saves you some shoulder fatigue then go for it. Up next we’ll be looking for the handstand walk to be consistent. Don’t smash the first 25-50 feet then have to stare at the ground. Work on consistency here, kick up just a little sooner than you might want to. Use the turnarounds as an opportunity to take a quick breath. After that we’ve got 100 wall ball shots. It’s likely smartest for you to break this into 4-5 sets. We saw in individual quarterfinals that breaking the wall balls was not terrible from a time-lost standpoint, but it was terrific from a mitigating fatigue standpoint. That’s what we’re looking for here. Decrease that time under tension by taking a few breaks. You’ll lose time but hopefully make it up later on because you’re less fatigued. Same can be said about the GHD sit-ups. Just chip away at these 1 rep at a time. Try to stay in the saddle as best you can, but it’s probably best to break early and break often on these so that you don’t blow up in the last 20-30 reps. After those it’s back to the handstand walk with smoked shoulders and a fatigued midline. Just chip away at this as best you can knowing that you’ll likely be a little slower on the back end than you were on the front end. After that it’s time to shut the brain off and send it. Aim for as few sets as possible on the double unders and then everyone’s favorite, finish with a hammer down on the last bike calories.
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.
Strength Accessory
Four sets of:
12-15 Barbell Hip Thrusts @ 30-45% of 1RM Deadlift
Rest 30 seconds
30-45 Second Palloff Hold (each side)
Rest 1-2 minutes between sets
*Add weight of band tension on top of what you did last time.
Power Output
Six sets of:
45 Second Echo/Assault Bike OR Ski Erg
Rest 3:30 between sets
*This is about INTENSITY and POWER.
Mixed Modal
Five sets for times of:
25/20 Calorie Row
50 Foot Sled Push (heavy but you shouldn’t have to stop)
100 Foot Sandbag Bearhug Carry (200/150lbs)
50 Foot Sled Push
25/20 Calorie Row
Rest 2 minutes between sets
35-54: 150/100 lbs
55+: 100/50 lbs
Zone 2
Accumulate 4 miles of jogging/walking at your own pace.
*Wear a 30/20 pound ruck or weight vest.