Mobility + Activation
Thoracic Twists x 30 seconds
Banded Hamstring Pulses x 30 seconds per side
Bird Dog x 10 reps per side
Warm-Up
Two sets of:
60 Seconds Row
30 Seconds Reach Thrus
30 Seconds Skydivers
60 Seconds Assault Bike
30 Seconds Banded Good Mornings
30 Seconds Light KB Swings
A.
Kick up to Handstand on Wall x 5
and then …
For time:
20 Strict Handstand Push-Ups OR 8 Wall Walks
Rest 60 seconds
15 Strict Handstand Push-Ups OR 4 Wall Walks
Rest 30 seconds
10 Strict Handstand Push-Ups or 2 Wall Walks
55+: 5″ Riser Allowed
Scaling Options for Strict Handstand Push-Ups (choose one of the following):
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
B.
35-49:
For time:
3,000 Meter Echo Bike
5 Legless Rope Climbs to 15′
2,000 Meter Run
5 Legless Rope Climbs to 15′
1,000 Meter SkiErg
10 Rope Climbs
50-54:
For time:
3,000 Meter Echo Bike
3 Legless Rope Climbs to 15′
2,000 Meter Run
3 Legless Rope Climbs to 15′
1,000 Meter SkiErg
10 Rope Climbs
55-59:
For time:
3,000 Meter Echo Bike
1 Legless Rope Climb to 12′
2,000 Meter Run
1 Legless Rope Climb to 12′
1,000 Meter SkiErg
10 Rope Climbs to 12′
60+:
For time:
2,000 Meter Echo Bike
4 Rope Climbs to 12′
1,600 Meter Run
4 Rope Climbs to 12′
500 Meter SkiErg
4 Rope Climbs to 12′
If you do not have a rope them please complete:
2 Towel Pull-Ups for every 1 Legless Rope Climb
3 Strict Pull-Ups for every 1 Rope Climb
C.
Three sets of:
20-30 Banded Pull-Aparts
Rest as needed between sets
General Training Notes:
We are getting a baseline test done today with your sHSPU. Please note how long it takes you to work through your sHSPU with or without a scale. We will be testing this periodically so it is good to have a number to compare to.
Then you’ve got a long, bodyweight conditioning piece today! If you want to work on legless rope climbs while fatigued but are nervous about the volume then try doing one of the following:
1 – Reduce the reps
2 – Complete 6 Rope Pull-Up Taps for every climb
Feel free to use any piece of equipment for the conditioning by referencing our conversion chart (now available to download)
If you don’t have a rope then you can sub in strict pull-ups and strict towel pull-ups. Please be safe with your rope climbs and feel free to film for review so I can provide feedback on efficiency of your climbs!
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.
Running Option
7:00 Warm-Up
20 Minute Tempo Run