Primary Training Session
Get Moving || Warm-Up
3-5 Minute Bike or Row @ Ascending Effort
Followed by…
Followed by…
Two sets of:
100 Foot Double Kettlebell Front Rack Carry
10 Kettlebell Deadlifts
10 Goblet Squats
Followed by…
Three sets of:
Clean-Grip Romanian Deadlift x 3 reps
Clean High Pull from Below Knee x 3 reps
Front Squat x 3 reps
Hang Power Clean x 3 reps
Clean from Below Knee x 3 reps
*empty barbell up to 95/65lbs
A.
Every 90 seconds, for 18 minutes (12 sets of):
Set 1: 3 Clean and Jerks @ 70%
Set 2: 2 Clean and Jerks @ 75%
Set 3: 1 Clean and Jerk @ 80%
Set 4: 3 Clean and Jerks @ 75%
Set 5: 2 Clean and Jerks @ 80%
Set 6: 1 Clean and Jerk @ 85%
Set 7: 3 Clean and Jerks @ 80%
Set 8: 2 Clean and Jerks @ 85%
Set 9: 1 Clean and Jerk @ 90%
Set 10: 1 Clean and Jerk @ 85+%
Set 11: 1 Clean and Jerk @ 90+%
Set 12: 1 Clean and Jerk @ 95+%
B.
Take 15 minutes to build to today’s heavy Deadstop Front Squat
C.
Three to Four rounds of:
20 Death Marches
50 Foot Forward Monster Walk
50 Foot Backward Monster Walk
D.
Complete as many reps as possible in 6 minutes of:
30 Ring Muscle Ups OR 60 Pull-Ups
30 Dumbbell Thrusters (70/50lbs) OR 45 Dumbbell Thrusters (50/35lbs)
Max Double Unders in the remaining time.
Conditioning Training Note
This one is a quick burner. Most of you won’t have a ton of time on the double unders and that’s ok. The important part of the workout is accumulating the gymnastics reps at the beginning. Your goal should be 3:30 or less on that, whichever option you choose. That means 2-4 sets to get all the reps done. If you need to adjust to fit that time domain, go for it. After that your goal is 2-4 sets on the thrusters as well. If you can hang on for that it shoud take around 2-2:30 to get those done which may leave you with a little time to rip out some dubs at the end. Don’t expect to get a ton, but think of them as a bonus if you’re able to finish the thrusters.
Optional Additional Work Sessions
Strength Accessory
Four sets of:
45 Second Wall Sit
30 Seconds of Jumping Lunges
45 Second Wall Sit
30 Seconds of Air Squats
Rest 60 Seconds
Skill Work
Performed as PRACTICE, not a workout:
Every minute, on the minute, for 15-20 minutes (3-4 sets of):
Station 1: 60 Seconds of Parallette Handstand Hold Practice
Station 2: 60 Seconds of Crossover Practice
Station 3: 1-5 Deficit Wall Facing Strict Handstand Push-Ups
Station 4: 16-20 Stationary Dip Marches (similar to a parallel bar traverse)
Station 5: Rest
Masters Version:
Performed as PRACTICE, not a workout:
Every minute, on the minute, for 15-20 minutes (3-4 sets of):
Station 1: 60 Seconds of Nose to Wall Handstand Hold
Station 2: 60 Seconds of Crossover or Double Under Practice
Station 3: 1-5 Strict Handstand Push-Ups
Station 4: 10 Stationary Dips
Station 5: Rest
Additional Pulling Practice
Option A:
Every ____ seconds for 8-10 total reps:
1 Legless Rope Climb
*Set a goal time to perform each rep and try to stick with it. Note if/when you fall off.
*Goal is to take less time between reps than last time.
Option B:
Every ____ seconds for 16-20 total reps:
1 Rope Climb
*Set a goal time to perform each rep and try to stick with it. Note if/when you fall off.
Mixed Modal Conditioning
Against a 3 minute clock, perform as many reps as possible of:
500/450 Meter Row
200 Meter Run (150 if using the Assault Runner)
Max Drag Rope Double Unders in the remaining time.
Rest 2 minutes between sets and complete a total of FIVE sets.
35-54:
Against a 3 minute clock, perform as many reps as possible of:
450/400 Meter Row
200 Meter Run (150 if using the Assault Runner)
Max Double Unders in the remaining time.
Rest 2 minutes between sets and complete a total of FIVE sets.
55+:
Against a 3 minute clock, perform as many reps as possible of:
450/400 Meter Row
100 Meter Run (75 if using the Assault Runner)
Max Double Unders in the remaining time.
Rest 2 minutes between sets and complete a total of FIVE sets.
Pure Conditioning
40-60 Minute Zone 2 Bike, Jog, or Mixed Machines.
*Try to wear a heart rate monitor and do not exceed your target heart rate range, even if it feels like you’re going too slow.