Primary Training Session
Mobility + Warm-Up
Banded Perfect Stretch x 45 seconds per side
Psoas Pulse with Softball x 45 seconds per side
IT Band Stretch x 45 seconds per side
Warm-Up
Two rounds of:
60 seconds Jump Rope Drill
Banded Forward Walk x 10 reps
Banded Backward Walk x 10 reps
60 seconds Easy BikeErg or Assault or Echo Bike
Banded Lateral Walk x 10 reps each direction
100-Foot Farmers Carry (medium to heavy)
Hip Prehab
*Single Leg Support Squat and Hold x 5 reps per leg @ 4311
Rest as needed
90/90 Hip Rotation x 10 reps total
Rest as needed
*Hold onto the rig (or doorframe) and slowly lower yourself, focusing on knee traction. Only lower as far as your hips allow without rounding your low back and hold that position for 3 seconds
A.
Back Squat
Set 1: 10 reps @ 50%
Set 2: 10 reps @ 50-60%
Set 3: 10 reps @ 60%
Rest 2-3 minutes between sets
B.
35-54:
Every minute, on the minute, for 21 minutes (7 sets) of:
Station 1: 15-17/10-12 Calorie Assault or 14-16/8-10 Calorie Echo Bike
Station 2: 14 Kettlebell Front Rack Lunges (24/16 kg)
Station 3: 8 Burpee Pull Ups
When the clock reaches 22:00, perform…
Three rounds for time:
15-18/10-12 Calorie Assault or 13-16/8-10 Calorie Echo Bike
14 Kettlebell Front Rack Lunges (24/16 kg)
8 Burpee Pull Ups
55+:
Every minute, on the minute, for 21 minutes (7 sets) of:
Station 1: 12-14/8-10 Calorie Assault or 10-12/6-8 Calorie Echo Bike
Station 2: 14 Kettlebell Front Rack Lunges (16/12 kg)
Station 3: 6 Burpee Pull Ups
When the clock reaches 22:00, perform…
Three rounds for time:
12-14/8-10 Calorie Assault or 10-12/6-8 Calorie Echo Bike
14 Kettlebell Front Rack Lunges (16/12 kg)
6 Burpee Pull Ups
C.
Three sets of:
Single Arm Dumbbell Bench Press x 10-12 reps each side
Rest as needed
Athlete Notes:
Just when you thought on the minute work couldn’t get any better, we add in rounds for time at the end and TOTALLY crush everyone. Your goal is to pick an aggressive number on the movements, but one that you know you could hold on to for the 21 minutes. At the end of the EMOM it’s time to see what you’ve got left in the tank. Your goal is to finish the three rounds in under the time it would have taken to finish had we kept going EMOM style. Transition quickly and get started on that next movement, don’t let the clock tick away!
If you are worried about the volume of the burpee to pull-up then you can scale by doing a burpee into a jumping pull up.
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.
Row/BikeErg Option
Complete a 7-10 minute jog, row, or bike at a moderate pace to warm up your lungs
followed by…
Four sets of:
1000 Meter Row @ 2k PR Pace
*2 minute recovery row/walk
Rest 1-2 minutes
OR
Four sets of:
2000 Meter Bike Erg @ 4k PR Pace
*2 minute recovery bike/walk
Rest 1-2 minutes
*Row or bike at your fast possible pace that allows you to get back to a point where you feel completely in control of your breathe. You may decide that you need to immediately walk when finishing the distance in order to do that instead of rowing or biking.