November 10, 2020 – Masters Program

Mobility & Activation

Front Rack Partner Assisted Stretch
Band Distracted Ankle Pulse x 60 seconds per side

and then …

Assault Bike x 60 seconds
Over/Under Drill x 60 seconds (left side)
Assault Bike x 60 seconds
Over/Under Drill x 60 seconds (right side)
Assault Bike x 30 seconds
Over/Under Drill x 30 seconds (left side)
Assault Bike x 30 seconds
Over/Under Drill x 30 seconds (right side)

Warm-Up Flow
Every 3 minutes, for 15 minutes (5 sets):
Front Squat x 2 reps

Build over the course of the five sets to today’s heavy double.

A.
Every 2 minutes, for 6 minutes (3 sets):
Mid-Thigh Power Clean + Power Clean & Jerk @ 65-75%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Power Clean & Jerk x 2 reps @ 75-85%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Power Clean & Jerk x 1 rep @ 85-90%

Followed by…

Every 2 minutes, for 4 minutes (2 sets):
Clean Pulls x 2 reps @ 90-100%

B.
35-54:
Against a 3 minute clock, complete:
15 GHD Sit-Ups
15 Dumbbell Box Step-Overs (50/35 lbs; 24/20″)
Max Calorie Row
Rest 3 minutes; complete for a total of THREE sets.

55+:
Against a 3 minute clock, complete:
10 GHD Sit-Ups
15 Dumbbell Box Step-Overs (35/20 lbs; 24/20″)
Max Calorie Row
Rest 3 minutes; complete for a total of THREE sets.

Scaling Options
Weighted Sit-Ups instead of GHD Sit-Ups
20/18″ Box for Step-Ups

If you can please get your equipment set up close together so you can minimize transition time. This workout is all about maximizing the time on your row so you can get as many calories as possible. Both the GHD sit-ups and the box step-overs need to be unbroken. Give yourself as much time as possible on the erg. Make sure the foot straps are loose so you can just slide your feet in and start rowing. For this workout, try moving your damper setting up a bit and see how that feels and if it helps you get more calories compared to your normal damper setting. For a short, sprint like this you might find that a higher damper setting benefits you more.

C.
Three sets of:
Weighted Russian Twists x 10-12 reps each side
Rest 30 seconds
Flutter Kicks x 30 seconds
Rest 90 seconds

Additional Optional Engine Session
35-54:
Ten rounds for time of:
30/22 Calorie Row or Ski-Erg
15/10 Calorie Assault Bike or Bike Erg

Immediately upon completion of the ten rounds. . .

For time:
Run 1-Mile

55+:
Ten rounds for time of:
25/18 Calorie Row or Ski-Erg
12/7 Calorie Assault Bike or Bike Erg

Immediately upon completion of the ten rounds. . .

For time:
Run 1-Mile

Record three separate times:
1. Ten rounds
2. 1-Mile Run
3. Total time