Mobility, Activation & Warm-Up
Banded Scarecrow
followed by…
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up
Rest 60 seconds, and then…
Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up
Two sets of:
Hollow Body Swings x 10 reps
Single Arm Circles x 10 forward/backward
Ring-Rows x 10 reps
A.
Ring Muscle-Up Progressions –
Every 10 seconds, for 60 seconds (6 sets) of:
Cast Swing x 1 rep
Followed by. . .
Every 20 seconds, for 2 minutes (6 sets) of:
Cast Swing + Rowing Muscle-Up Lifter Swing
x 1 rep
Followed by. . .
Every 20 seconds, for 2 minutes (6 sets) of:
Cast Swing + Pop Shove Swing x 1 rep
Option 1 –
Every 30 seconds, for 3 minutes (6 sets) of:
Ring Muscle-Up x 2 reps
Option 2 –
Every 30 seconds, for 3 minutes (6 sets) of:
Strict Ring Muscle-Up x 1 rep
Option 3 –
Every 30 seconds, for 3 minutes (6 sets) of:
Low Ring Muscle-Up Transition x 1-2 reps
B.
Every two minutes, for 16 minutes (8 sets):
Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes
Please start at 70% of your 1-RM Split Jerk or Power Jerk (whichever lift is heavier) and build over the course of 8 sets
C.
35-54:
Complete as many rounds and reps as possible in 20 minutes of:
20/15 Calorie Assault Bike
400 Meter Run
80 Double-Unders
55+:
Complete as many rounds and reps as possible in 20 minutes of:
20/15 Calorie Assault Bike
400 Meter Run
50 Double-Unders
Scaling Options for Double-Unders:
Reduce the reps in half
Single-Unders x Double reps
Plate Tap x 60 seconds
Athlete Notes:
Today’s workout is a great way to learn pacing. We want to see how consistent you can keep each station. Twenty minute movers are typically one of the best time domains to teach you how to move over a moderate duration. If you come out of the gates too hot and nose dive by round 2 or 3, then we didn’t pace this correctly. On the flip side of that, if you pace it too much, you’ll be left in the dust. Work on that and learn something about yourself today. Check in with yourself mentally every few minutes and do a mind check. Check your mindset and analyze what you’re telling yourself; relax your mind and breathe during your run (don’t run easier, just relax and you’ll feel more powerful); smile throughout the 20 minutes to help relax your mind. It isn’t just about checking the clock during a longer session; checking your mind is just as important!
Bonus to anyone who wears a heart rate monitor and actually takes notes on what their heart rate is doing at each specific point in this workout!
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Engine Accessory Option
35-54:
Against a 5 minute clock:
Max Reps of Unbroken Toes to Bar
400 Meter Run
25-Foot Handstand Walk
Max Calories of Bike Erg or Assault Bike in the remaining time
Rest 2 minutes between sets and complete a total of FIVE sets.
55+:
Against a 5 minute clock:
Max Reps of Unbroken Toes to Bar
400 Meter Run
2 Wall Walks
Max Calories of Bike Erg or Assault Bike in the remaining time
Rest 2 minutes between sets and complete a total of FIVE sets.
Your score will be the sum of your toes to bar and calories accumulated.
Handstand Walk Alternatives (replace the handstand walk with 30-60 seconds of one of the following):
Handstand Marching
Handstand Marching on Box
Single-Leg Thigh Taps