Mobility, Activation & Warm-Up
Spend 5-10 minutes rolling out your traps and pecs.
and then …
CrossOver Symmetry
Rows x 10 reps
Reverse Flies x 10 reps
Pull-Downs x 10 reps
Victory x 10 reps
90/90 Drill x 10 reps
Cross Body Pull x 10 reps per side
(Stand to the side of the rig. With the arm furthest from the rig, pull the band across the body while keeping the elbow close to the rib cage. Finish with the elbow at your side and wrist in line with the elbow)
A.
Every 2 minutes, for 16 minutes (10 sets) of:
Push Press
Set 1 – 5 reps @ 50%
Set 2 – 3 reps @ 60%
Set 3 – 3 reps @ 70%
Set 4 – 2 rep @ 75%
Set 5 – 1 rep @ 80%
Set 6 – 1 rep @ 85%
Set 7-8 – 1 rep @ 88+%
B.
Interval Training || Primary & Semi-Finals Track
35-54:
Every 3 minutes, for 12 minutes (4 sets) of:
20/15 Calorie Row or Bike Erg or Ski
13 Chest to Bar Pull Ups
10 Shoulder to Overhead (135/95 lbs)
When the clock reaches 15:00…
Three rounds for time of:
20/15 Calorie Row or Bike Erg or Ski
10 Single Arm Dumbbell Shoulder to Overhead (70/50 lbs) (5 each arm)
55+:
Every 3 minutes, for 12 minutes (4 sets) of:
20/15 Calorie Row or Bike Erg or Ski
13 Chin-over-the Bar Pull Ups
10 Shoulder to Overhead (95/65 lbs)
When the clock reaches 15:00…
Three rounds for time of:
20/15 Calorie Row or Bike Erg or Ski
10 Single Arm Dumbbell Shoulder to Overhead (50/35 lbs) (5 each arm)
C.
Every minute, on the minute, for 10 minutes (5 set):
Station 1: Supinated Grip Strict Pull-Up x 3 reps
Station 2: Dumbbell Incline Bench Press x 6-8 reps
Athlete Notes:
Work fast, rest faster, repeat. That’s the name of the game for today’s workout. Your goal should be to have at least 30-45 seconds of rest after each of the 4 sets that go every 3 minutes. If you’re not getting that, consider lowering some calories, reps, or the loading in order to move faster.
When you get to that second portion it’s going to be all about staying strong on the row. We want to see you hitting some high calories/hour. The dumbbell is heavier than normal so keep all 5 reps unbroken. Be safe when transitioning from one side to the other and lower the weight if it feels unsafe at any point.
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.
Concept 2 Bike Option
Complete a 30-45 minute C2 Bike at a steady pace. This should only be around 70-80% effort