Primary Training Session
Get Moving || Warm-Up
Three rounds of:
30 Second Echo/Assault Bike Arms Only
45 Seconds of Plank Position Shoulder Taps
60 Second Push-Up Plank Hold
30 Banded Face Pulls
A.
Five sets of:
1 Forward Roll
10 Donkey Kicks
20 Back to Wall Handstand Shoulder Taps
Rest as needed
Followed by…
Three sets of:
5-15 Second One Arm Handstand Hold on Wall
Rest 15-20 seconds between arms and as needed between sets
Followed by…
Accumulate 3 minutes in a Back to Wall Split Handstand Hold
B.
Every 3 minutes, for 15 minutes (5 sets of):
25 Foot Backward Handstand Walk
25 Foot Forward Handstand Walk
Max Unbroken Free-Standing Handstand Push-Ups
OR
Spend 15 minutes playing with obstacles or general handstand walk practice.
C.
Every minute, on the minute, for 36 minutes (6 sets of):
Station 1: 15-18/12-15 Calorie Row OR 150-200 Meter Run
Station 2: 50 Double Unders + 25 Foot Handstand Walk
Station 3: 15-18/12-15 Calorie Echo/Assault Bike
Station 4 AND 5: As many unbroken rounds of 3 Strict Pull-Ups + 2 Pull Overs + 1 Bar Muscle Up as possible.
Station 6: Rest
Athlete Training Notes:
Another Tuesday EMOM is coming up. This one has a little cardio, a little gymnastics, and a fun AMRAP complex at the end before your rest minute. If you can’t perform pull-overs then you’ll perform 5 strict pull-ups and 1-3 bar muscle ups instead. The goal on the row and bike is to be done in around 35 to 40 seconds, then you’ll take about 45 seconds on the double under station, and then go for broke on the pull up complex. Remember, that complex has to be unbroken and you’re working in a 2 minute window there before your 60 second rest.
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
Five sets for loading of:
100 Foot Sled Push
50 Foot Hand Over Hand Rope Pull
Rest as needed
Followed by…
Five sets for loading of:
100 Foot Sandbag Bearhug Carry
100 Foot Farmer Carry
Echo/Assault Bike Power Output
Every 75 seconds, for 12:30 (10 sets of):
12/9 Calorie Echo Bike SPRINT
Alternating Conditioning
Seven sets of:
2 Minute Row for Calories
2 Minute Window to Complete:
15 Wall Ball Shots (20/14lbs to 10′; 55+: 20/10 lbs to 9′ target)
50 Double Unders (55+: 30 Double-Unders)
15 Wall Ball Shots
*Rest the remainder of that 2 minute window until the next bike 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…
Eight sets of:
2:30 Run @ 90-100% of Mile Pace
90 Second Walk
Followed by…
800-1600 Meter Cool Down