Mobility
Band Distracted Hamstring Floss x 30 seconds per side
Band Distracted Ankle Pulse x 30 seconds per side
Bird Dogs x 10 reps per side
Glute Activation
Banded Straight Leg Raises x 5 reps + 20 second Iso Hold
Banded Clam Shells x 5 reps + 20 second Iso Hold
Banded Hip Bridges x 10 reps
followed by …
Warm-Up Flow
Grab a 15-35 lbs plate and complete the following with nasal breathing only:
Right Suitcase Carry x 25′
Sumo Stance Deadlift x 10 reps (slow and controlled)
Left Suitcase Carry x 25′
Goblet Hold Good Mornings x 10 reps
Overhead Carry x 50′
Ground to Overhead x 8-10 reps
A.
Three sets of:
5 Deadlifts @ 80-85%
Rest 2 minutes between sets
*Do not touch and go.
B.
Complete as many rounds and reps possible in 25 minutes of:
30/22 Calorie Row
30 Alternating Dumbbell Snatch
30 Box Jump Overs (Step Down) (24/20″)
30 Pull Ups
35-54: 50/35 lbs
55+: 35/20 lbs; Step-Overs okay
C.
Three sets of:
Single Leg Glute Bridges (Right Side) x 45 seconds
Rest 30 seconds
Single Leg Glute Bridges (Left Side) x 45 seconds
Rest 30 seconds
Athlete Notes:
Rounding out the week we’ve got a 25 minute piece that is going to force you to keep moving. None of the movements are complex enough or heavy enough to where you should ever think to stop. Set a goal pace in your mind and try to achieve that. We’re building capacity here. For the row we’re looking 1100-1300 cal/hr for men and 850-1050 cal/hr for women. The dumbbell snatches should be unbroken or at most 2 sets each round. The box jumps should be a smooth consistent pace. Jump up, step down, jump right back up. The pull-ups might catch some of you, but even splitting these into 3 sets with short rest isn’t going to slow you down too much. Be a little cautious here if you have to but then pick up the pace elsewhere. Grab a friend or two and tackle this together!
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.
Run Option
Four sets of:
6 Minute Jog @ 70-80% Effort
2 Minute Run @ 1-Mile
2 Minute Walk
We have many athletes competing at the MFC in October – wahoo! If you are competing or are testing the workouts for friends then please use today to prioritize Events 1 and 2 as your main training component.
MFC Event 1
Fast and the Furious Elite
30-59:
50′ Handstand Walk (30-49: 25′ unbroken sections; 50-59: 5′ increments)
50 RX Frevo Single Crossovers
50′ Handstand Walk (30-49: 25′ unbroken sections; 50-59: 5′ increments)
60+:
100′ Bear Crawl or 25′ Handstand Walk in 5′ increments
25 RX Frevo Single Crossovers
100′ Bear Crawl or 25′ Handstand Walk in 5′ increments
Fast and Furious RX
30-44:
50′ Handstand Walk (30-49: 25′ unbroken sections; 50-59: 5′ increments)
50 RX Frevo Single Crossovers
50′ Handstand Walk (30-49: 25′ unbroken sections; 50-59: 5′ increments)
45-54:
25′ Handstand Walk (30-49: 25′ unbroken sections; 50-59: 5′ increments)
50 RX Frevo Single Crossovers
25′ Handstand Walk (30-49: 25′ unbroken sections; 50-59: 5′ increments)
55+:
100′ Bear Crawl
100 RX Frevo Single Unders
100′ Bear Crawl
Teams (You Go-I Go)
As many rounds and reps as possible in 8 minutes:
50 RX Frevo Single Crossovers
15 Dumbbell Thrusters (50/35 lbs)
MFC Event 2 – Speed Kills & Snow Bunnies
Five Rounds (15:00 Time Cap)
Against a 2 minute clock with a 1 minute reset:
Individual Elite
30-49:
12/9 Calorie Echo Bike
6 Bar Muscle-Ups
3 Snatches (Max 4 attempts)
50-54:
10/8 Calorie Echo Bike
5/3 Bar Muscle-Ups
3 Snatches (Max 4 attempts)
55+:
8/6 Calorie Echo Bike
Either 3/2 Bar Muscle-Ups or 10/7 Chest-to-Bar Pull-Ups
3 Snatches (Max 4 attempts)
Individual RX
30-49:
10/8 Calorie Echo Bike
5/3 Bar Muscle-Ups
3 Snatches (Max 4 attempts)
50-54:
8/6 Calorie Echo Bike
8 Chest-to-Bar Pull-Ups
3 Snatches (Max 4 attempts)
55+:
8/6 Calorie Echo Bike
8 Pull-Ups
3 Cleans (Max 4 attempts)
Snow Bunnies (Team)
For time:
60 Calorie SkiErg
30 Worm Squats
30 Worm Clean & Jerks
30 Worm Burpees
60 Calorie SkiErg
*Break up however you want; time cap is 15:00
Where should we post our results?