Mobility, Activation & Warm-Up
Spend 5-10 minutes foam rolling the t-spine, pecs, quads and calves.
Band Assisted Pec Stretch x 30 seconds per side
Band Assisted Lat Stretch x 30 seconds per side
(while in these positions, focus on making a mind/body connection and relax your body into each position)
and then …
Two sets of:
20 Seconds Single-Arm Lat Pull Down
10 Seconds Rest
20 Seconds Single-Arm Lat Pull Down
(with the band you stretched with, complete a single arm lat pull down)
10 Seconds Rest
20 Seconds Squat Pass Thrus
10 Seconds Rest
20 Seconds X Plank (Raise opposite arm and leg, switch and continue for 20 seconds)
10 Seconds Rest
A.
Three sets of:
Snatch Lift-Off + Hang Snatch + Snatch +Snatch Balance
@ 50-55%
Rest 90 seconds between sets
Followed by…
Five sets of:
Hang Snatch + Snatch + Tempo Overhead Squat @ 31X1 + Overhead Squat (no tempo) @ 65-75%
Rest 90 seconds between sets
Followed by…
Three sets of:
Snatch Pull + 3 second Eccentric Lowering @ 85+%
Rest 90-120 seconds between sets
B.
Spend 10 minutes warming up your Bar Muscle-Up or Chest-to-Bar Pull-Up by moving through these drills:
Bar Muscle-Up
Arch Under Bar Jump to Support
Banded Bar Muscle-Up Stomps
Swinging Knees-to-Bar
Chest-to-Bar Pull-Up
C2B Elbow Drivers
C2B PVC Pipe Bender
C2B Diagonal Holds
How to Butterfly C2B
C.
20 Minute EMOM || Primary Conditioning
35-54:
Every minute, on the minute, for 20 minutes:
Station 1 – 25 Double-Unders + 5 Bar Facing Burpees
Station 2 – 5 Bar Muscle-Ups + 5 Bar Facing Burpees
Station 3 – 12 Power Snatches (75/55 lbs)
Station 4 – 12/10 Calorie Assault Bike (11/9 Calorie Echo Bike)
Station 5 – Rest
55+:
Every minute, on the minute, for 20 minutes:
Station 1 – 25 Double-Unders + 5 Bar Facing Burpees
Station 2 – 5 Chest-to-Bar Pull-Ups + 5 Bar Facing Burpees
Station 3 – 12 Power Snatches (55/35 lbs)
Station 4 – 12/10 Calorie Assault Bike (11/9 Calorie Echo Bike)
Station 5 – Rest
Scaling Options for Bar Muscle-Ups (choose one of the following):
Jumping Bar Muscle-Ups
Banded Bar Stomps
Chest-to-Bar Pull-Ups
Band Assisted Bar Muscle-Ups
Scaling Options for Chest-to-Bar/Chin-over-the-Bar Pull-Ups
Band Assisted Chest-to-Bar or Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar or Chin-over-the-Bar Pull-Ups
D.
20 Minute EMOM || Semi-Finals Track Conditioning
For time:
50/35 Calorie Assault Bike (45/30 Calorie Echo Bike)
Immediately followed by…
35-54:
Three rounds of:
50 Double Unders
6 Bar Muscle Ups
12 Bar Facing Burpees
18 Power Snatches (75/55 lbs)
55-59:
Three rounds of:
50 Double Unders
3 Bar Muscle Ups
12 Bar Facing Burpees
18 Power Snatches (55/35 lbs)
60+:
Three rounds of:
50 Double Unders
6 Chest-to-Bar Pull-Ups
12 Bar Facing Burpees
18 Power Snatches (55/35 lbs)
Immediately followed by…
50/35 Calorie Assault Bike (45/30 Calorie Echo Bike)
*Score 1 is your total time.
*Score 2 is your SLOWEST assault bike time.
E.
Three sets of:
Banded Face Pulls x 15 reps
Rest 30 seconds
Side Plank Hold x 30 seconds per side
Rest 30 seconds
Athlete Notes:
Volume accumulation day! The primary conditioning piece is designed to have athletes accumulate volume and practice light weight barbell cycling. Be disciplined with yourself to start immediately on the minute and work on calming the heart rate after each exercise is completed. Please adjust the rep scheme if you find that after set 1 you are having less than 10 seconds of rest at any station.
Semi-Finals: Your workout is going to be all about that engine. You can’t game the assault bike to hit the middle portion hard because the second score for the workout is your slowest assault bike time. Treat this workout like it were a competition! How would you approach these bikes so that they’re as consistent as possible? Sure you could hammer the first one and then try to hang on for the second one, but odds are that second bike will be astronomically slower than the first and give you a poor score. For most of you finding a consistent, yet aggressive, pace is what’s going to suit you the best. In that middle portion you’re going to have to mentally stay engaged and keep chipping away. The reps should be all low enough to where you’re switching stimulus just before you start to slow down too much. Try to relax your shoulders on the double unders, focus on getting the knees up for your bar muscle-ups / smooth rhythm on pull-ups, stay paced on the burpees, and then work on speed cycling that light barbell. Once you get back to that last bike it’s time hammer home! ”
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.
Rowing Option
Ten sets for calories of:
90 Seconds of Rowing
Rest 90 seconds
Set the monitor for intervals, and note meters achieved in each of the ten intervals. Your goal should be to keep your splits consistent throughout the entire session.