Primary Training Session
Muscle Activation
Two sets of:
100-Foot Pec-Activated Med-Ball Walks
Rest as needed
Warm-Up Primer
2000 meter Row @ 5-10km PR Pace
Start at your 10km pace and finish around your 5km pace
Rest 3 minutes and then. . .
Every minute on the minute for 10 minutes:
Row 200/150 meters @ 2km PR Pace
At the 12 minute mark. . .
Four rounds @ 75-80% effort of:
25-Foot Handstand Walk
1 Legless Rope Climb
A.
Fifteen sets of:
Banded Deadlift x 2 reps @ 50% of 1-RM Deadlift
Stand with the bar as fast as you can. Lower the bar to a dead stop and repeat for all reps.
The band tensions should add about 25% tension at lockout of what your current 1-RM Deadlift is. The total weight will be roughly 75% of 1-RM at lockout.
B.
For time:
Three rounds of:
15 Deadlifts (185/125 lbs)
15 Pull-Ups
immediately followed by. . .
Three rounds of:
12 Front Squats (185/125 lbs)
12 Chest-to-Bar Pull-Ups
Followed by. . .
Three rounds of:
9 Shoulder to Overhead (185/125 lbs)
9 Bar Muscle-Ups
Time Cap = 15 Minutes
C.
Every minute, on the minute, for 12 minutes:
Station 1: 30 second RKC Plank
Station 2: 15 V-Ups
Station 3: 30 second Hollow Hold
Station 4: 20 Weighted Russian Twists (10 each side – 25/15 lbs)
Athlete Notes:
A little barbell and a lot of gymnastics make up today’s workout! Today’s workout is a little spinoff of the WZA qualifier from this year. We loved that workout because it really tested athlete’s gymnastics endurance, and pain tolerance picking up the barbell. We made ours a little harder by having you do three rounds of the same reps instead of the descending rep scheme format, so you’re welcome :). One note, if you start to tear your hands at all today, please don’t be a hero, nobody has time for torn hands in training, so be smart! Now, to attack this workout, we are going to have to be smart and strategic. It’s a lot of gymnastics pulling, so if you go too hot you’ll burn yourself out for the later rounds. What we’d recommend for most of you is to assess what your capabilities are and game plan around that. If you know that you’re great at pulling, we might suggest hitting bigger sets until you start to fatigue. Most of you would benefit from the pull-ups and chest-to-bars being done in 1-2 sets each round, but if you have to break more, that’s ok, just know that you’re going to have to hit the barbell harder or rest less during transitions. The barbell is a different story, we’d like to see this unbroken if possible because it gets REALLY hard to pick it back up. That said, if going unbroken means you’re going to have to take a 30 second rest before picking it up, then you may want to adjust that strategy. This workout comes down to knowing your abilities, knowing where you can push on this workout, and minimizing your rest breaks. Have some fun and earn your weekend!
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.”
Strongman Option
Six to Eight sets for quality of:
4 Sandbag to Shoulder (right shoulder)
30 second Sandbag Bearhug Hold
4 Sandbag to Shoulder (left shoulder)
30 second Sandbag Bearhug Hold
Rest 60 seconds between sets
*You goal should be to complete this as an unbroken complex. If the quality drops after the 6th set, either grit your teeth and try harder, or the workout is concluded.
Bicycle Endurance Option
Every 5 minutes, for 25 minutes (5 sets) for times of:
50/40 Calories of C2 Bike Sprint
Running Endurance Option
“Invictus 200 Meter Repeat Test”
For time:
Run 200 Meters @ 100% effort
Rest 6 minutes, and then…
Every 2 minutes, for as long as you can maintain pace…
Run 200 Meters @ 85% of max effort
INSTRUCTIONS:
To run this test effectively, it’s important that you get a good warm-up and run the initial 200 meter test to the best of your ability. If you hold back on the initial portion, you will increase the volume of the training and change the intended stimulus.
Once you know your max effort, you will run 200 meter repeats every two minutes at 85+% of that time. To calculate your pace, take your max effort time and divide it by .85 to get your threshold time. If you run slower than that time for any set, your workout is over. The goal is to run as many sets as possible under your 85% threshold time.
EXAMPLE:
If your 200 Meter max effort = 30 seconds, you will need to run your 200 meter repeats in 35.3 seconds or less (30/.85 = 35.3).
Compare to June 7, 2021
Rowing Endurance Option
“Rowman Holiday”
Every 3 minutes, for 36 minutes (12 sets) for max meters:
60 seconds of Rowing
Set the monitor for 60 seconds of work and 2 minutes of rest. Note meters per set and total meters rowed for all twelve sets. This is a test that we will revisit at least quarterly, so go hard and record your scores.
Compare results to week of June 7, 2021.