Mobility
Banded Perfect Stretch x 45 seconds per side
Psoas Pulse with Softball x 45 seconds per side
IT Band Stretch x 45 seconds per side
Warm-Up
Two rounds of:
60 seconds Jump Rope Drill
Banded Forward Walk x 10 reps
Banded Backward Walk x 10 reps
60 seconds Easy BikeErg or Assault or Echo Bike
Banded Lateral Walk x 10 reps each direction
100-Foot Farmers Carry (medium to heavy)
Hip Prehab
*Single Leg Support Squat and Hold x 5 reps per leg @ 4311
Rest as needed
90/90 Hip Rotation x 10 reps total
Rest as needed
*Hold onto the rig (or doorframe) and slowly lower yourself, focusing on knee traction. Only lower as far as your hips allow without rounding your low back and hold that position for 3 seconds
A.
Back Squat
Set 1: 10 reps @ 50%
Set 2: 20 reps @ 50-60%
Set 3: 10 reps @ 60%
Rest 2-3 minutes between sets
B.
35-54:
Every minute, on the minute, for 20 minutes (5 sets of):
Station 1: 15-17/10-12 Calorie Assault or 14-16/8-10 Calorie Echo Bike
Station 2: 12 Toes to Bar
Station 3: 8 Burpee Box Jump Overs (24/20″)
Station 4: Rest
At the 20:00 mark…
Three rounds for time of:
15-17/10-12 Calorie Assault or 14-16/8-10 Calorie Echo Bike
12 Toes to Bar
8 Burpee Box Jump Overs (24/20″)
55+:
Every minute, on the minute, for 20 minutes (5 sets of):
Station 1: 12-14/8-10 Calorie Assault or 10-12/6-8 Calorie Echo Bike
Station 2: 10 Toes to Bar
Station 3: 6 Burpee Box Jump/Step Overs (24/20″)
Station 4: Rest
At the 20:00 mark…
Three rounds for time of:
12-14/8-10 Calorie Assault or 10-12/6-8 Calorie Echo Bike
10 Toes to Bar
6 Burpee Box Jump/Step Overs (24/20″)
Scaling Options for Toes-to-Bar (choose one of the following):
Knees to Chest
Knees to Elbows
V-Ups
C.
Three sets of:
8-10 Half Kneeling Landmine Presses (each arm)
8-10 Chest Supported Rows
Rest as needed
Athlete Notes:
The 20 minute section of today’s workout doesn’t seem to bad, right? You get a full rest minute, the stations aren’t overly aggressive like they sometimes can be… then we add in the three rounds for time at the end and take away the rest minute. We’re expecting that three rounds to be in the 7-9 minute range, so you’re going to have to push the pace. That’s when it’ll hurt. Stay in rhythm with the toes to bar, be consistent on the burpees by staying moving and hammer the bike on that last round to bring yourself home! You’ll get a sneaky good amount of toes to bar volume which is something many of you have expressed you’d like more of!
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 Erg/Row Option
Complete 40 minutes of nonstop cardio performed at 75% of your Max Heart rate.
This can be running, rowing, biking, skiing, or a combination of them.