Get Moving || Warm-Up
Five rounds at ascending effort of:
10/7 Calorie Row
*Pull-Ups*
10/7 Calorie Echo/Assault Bike
100 Foot Farmer Carry
*Pull-Ups*
Round 1: 15 Ring Rows
Round 2: 8-10 Strict Pull-Ups
Round 3: 10 Burpee Pull-Ups
Round 4: 10-15 Butterfly Pull-Ups
Round 5: 6-10 Bar Muscle Ups
A.
Option A:
Every minute, on the minute, for 15 minutes:
Station 1: 4-6 Strict Pull-Ups
Station 2: 2-3 Pullovers
Station 3: 3-4 Bar Muscle Ups
Station 4: Rest
Option B:
Ten unbroken sets for time of:
3 Strict Pull-Ups
2 Pullovers
1 Bar Muscle Up
*You can come down after the bar muscle up, but a set only counts if you perform the 3-2-1 unbroken.
B.
Every minute, on the minute, for 36 minutes (6 sets of):
Station 1: 200 Foot Shuttle Run (25 foot increments) + Max “A Jumps”
Station 2: Rest
Station 3: 6-8 Ring or Bar Muscle Ups + Max Calorie Row
Station 4: Rest
Station 5: 12-15 Toes to Bar + Max Calorie Echo/Assault Bike
Station 5: Rest
C.
Three rounds of:
30 Banded Crunches
100 Foot Suitcase Carry (each side)
Athlete Training Notes
A Jumps from2023 Dubai Fitness Championship
(See 1:07:22 on the video)
We’ve got a work/rest/work/rest/work/rest EMOM coming up today. Each working minute is a max effort station and then you’ll get a full minute off. Pick a rep range that you can complete unbroken for the gymnastics movements and then hammer down on the machine. Your goal today is to send it hard and challenge yourself on the first round and then try to maintain for the remainder of the EMOM.”
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.
Rotational Strength
Three sets of:
10 Alternating Med Ball Lateral/Vertical Slams (5 Each Side)
Rest 1-2 minutes
Followed by…
Two sets of:
5 Med Ball Single Leg Bounds + Max Vertical Throw
Rest 30 seconds between legs, and 2 minutes between sets.
*Perform 5 single leg bounds. Land the fifth bound on BOTH feet, and immediately perform a vertical throw for maximum height.
Followed by..
Three sets of:
2-3 Medball Broad Jump to Triple Extension Throw
Rest 20-30 seconds between reps and rest as needed between sets
Strongman Metcon
Five sets for times of:
50 Foot Yoke Carry (7/10 effort)
3 Sandbag to Box (200/150 to 40/36″)
50 Foot Yoke Carry
Rest 3:1
35-54: 150/100 lbs
55+: 100/50 lbs to 36/24″ box
Mixed Modal Machine Based
Individual Option:
Against a 10 minute clock:
Five rounds of:
100 Foot Sandbag Bearhug Carry (150/100lbs)
10 Burpees Over the Sandbag
Followed by…
Max Distance Run in the remaining time
Rest 5 minutes and then at the 15 minute mark…
Against a 10 minute clock:
800 Meter Run
Followed by…
Max rounds and reps in the remaining time of:
100 Foot Sandbag Carry (150/100lbs)
10 Burpees Over Sandbag
35-54: Reduce the distance to 50′
55+: 100/50 lbs to 100′ carry
Team Option:
Against a 10 minute clock:
Five rounds of:
50 Foot Worm Lunge
10 Synchronized Burpees Over the Worm
Followed by…
Max Distance Run in the remaining time
Rest 5 minutes and then at the 15 minute mark…
Against a 10 minute clock:
800 Meter Run
Followed by…
Max rounds and reps in the remaning time of:
10 Synchronized Burpees Over the Worm
10 Worm Clean and Jerks
*If you don’t have access to a treadmill or assault runner then sub the run for a different machine that allows you to easily quantify your distance. The 800 meter run should be subbed for something that takes around 4 minutes.
Monostructural
Ten sets for times of:
500 Meter Row*
Rest 60-90 seconds between sets
*Perform these as follows…
-First 200 meters at 5k pace
-Final 300 meters at SPRINT pace
Grip
Three sets of:
3 Right Over Left Rope Pull-Ups
3 Left Over Right Rope Pull-Ups
Rest as needed
Followed by…
For time:
Accumulate 3 minutes in a Pull-Up Bar Hang
*Every break perform a 100 Foot Dumbbell Hex Carry (15/10lbs)