Primary Training Session
Get Moving || Warm-Up
Three sets of:
50 Foot Single Arm Overhead Carry (each arm)
100 Foot Sandbag Bearhug Carry
30 Second Nose to Wall Handstand Hold
Followed by…
Three rounds of:
15 V-Ups
10 Hand Release Push-Ups
5 Strict Pull-Ups
A.
Every 2 minutes, for 16 minutes (8 sets of):
Push Press
Sets 1-3: 2 reps @ 75-80%
Sets 4-6: 2 reps @ 80+%
Sets 7-8: 1 rep @ 85+%
At the 16:00 mark…
Every 90 seconds, for 6 minutes (4 sets of):
Split Jerk x 3-4 reps @ 70% of 1RM Jerk
B.
Five rounds for time of:
20 Toes to Bar
50 Foot Handstand Walk*
*Unbroken 25 foot increments and try to turn around at the 25 foot mark on your hands.
C.
Three sets of:
10 Neutral Grip (Palms Facing Each Other) Dumbbell Incline Bench Press
Immediately followed by…
20-30 Banded Face Pulls
Rest as needed between sets
*Video demonstrates the bench set-up if you do not have a self-inclining bench. Please follow directions for pressing variation.
Athlete Notes:
We’re looking for unbroken sets here on today’s metcon. Push to hit all 20 toes to bar unbroken and then try to kick up sooner than you’d like to on the handstand walk. If you don’t have those yet we’ll substitute 5 wall walks each round. This workout is going to come down to muscle endurance in the grip and shoulders and we want to see how consistently you can stay on your hands after multiple rounds of the toes to bar.
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.
Bike Option
Twelve sets of:
30 Second Bike @ 80/70+RPM
30 Second Rest
After the 6th set, rest 2 minutes, then repeat for 10 more sets.
Rowing Option
For time:
Row 5000 Meters
Strength Accessory Option
Three sets of:
6-8 Bamboo Bar Press
Immediately followed by…
30-60 Second Bamboo Overhead Walk
Immediately followed by…
20-30 Banded Seated Rows
Rest as needed
Additional Work
At the 0:00 mark…
Every minute, on the minute, for 3 minutes:
1 Legless Rope Climb from Seated (up and down, no sliding down)
At the 5:00 mark…
Every minute, on the minute, for 3 minutes:
2 Legless Rope Climbs (jumping and sliding down are ok)
At the 10:00 mark…
Every minute, on the minute, for 3 minutes:
3 Rope Climbs