Primary Training Session
Get Moving || Warm-Up
Two rounds of:
200 Meter Jog
100 Foot Single Arm Overhead Carry (each arm)
20 Banded Face Pulls
30 Second Ring Hang
40 Plank Position Shoulder Taps (20/arm)
50 Single Unders
Followed by…
Three sets of:
8-10 Standing Lateral Medball Wall Slams Each Side
Rest as needed between sets
A.
Three sets of:
3 Wall Walks + 30 Nose to Wall Shoulder Taps
Rest 60-90 seconds between sets
Followed by…
Every minute, on the minute, for 5 minutes:
1 Forward Roll
10 Donkey Kicks
Followed by …
Spend 3-5 minutes working on a Back to Wall Finger Press Away
B.
Six to Eight sets of:
1 Donkey Kick + 360 Degree Pirouette + 25 Foot Handstand Walk
*Option to perform this as a kick up to a box, a spin on the box, and a walk down a ramp or stairs but be safe.
Rest as needed
Followed by…
Every 2 minutes, for 10 minutes (5 sets of):
15 Foot Forward Handstand Walk
15 Foot Backward Handstand Walk
15 Foot Forwrad Handstand Walk
180 Degree Pirouette
15 Foot Handstand Walk
*Option to add 2-3 Free-Standing Handstand Push-Ups or 2-3 Low Hurdles to step over at the end.
Substitution:
Set a clock for 15-20 minutes and work on handstand walking. Note the following:
-Total distance
-Max unbroken distance
C.
Every minute, on the minute, for 36 minutes (6 sets of):
Station 1: 20/16 Calorie Echo/Assault Bike OR 200 Meter Run
Station 2: 50 Double Unders + Max Ring Muscle Ups
Station 3: Rest
Station 4: 22/18 Calorie Row
Station 5: 5 Devil’s Press (50/35lbs) + Max Bar Muscle Ups
Station 6: Rest
Athlete Training Notes:
Two rest minutes in an EMOM? We must be going soft on you guys. There’s a catch… you’ve now got two max reps stations and the calories are that much tougher. So there’s a little give and take. Aim to be right around 55 seconds on the bike and row then go straight into the max reps station that follows. It’s essentially going to be 2 minutes on 1 minute off for the full 36 minutes. How consistent can you be?
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
Alternate sets with a partner for 10 sets EACH of:
50 Foot Hand Over Hand Rope Pull
50 Foot Sled Push
*Non sled partner holds a sandbag bearhug hold.
Echo/Assault Bike Power Output
Every 1:45, for 10:30 (6 sets of):
18/14 Calorie Echo Bike SPRINT
Alternating Conditioning
Nine sets of:
2 Minute Row for Calories
2 Minute Window to Complete:
3 Thrusters (115/85lbs; 35-54: 105/75 lbs; 55+: 95/65 lbs)
5 Bar Facing Burpees
7 Pull-Ups
3 Thrusters (115/85lbs; 35-54: 105/75 lbs; 55+: 95/65 lbs)
5 Bar Facing Burpees
7 Pull-Ups
*Rest the remainder of that 2 minute window until the next row begins.
**Score is total calories. If you do not finish the required reps in the 2 minute working window then your score for that round does not count.
Running
800-1600 Meter Warm Up
Followed by…
Four sets of:
3:30 Run @ 90-100% of Mile Pace
90 Second Walk
Followed by…
800-1600 Meter Cool Down