Mobility & Activation
Three sets of:
1-2 Minutes Assault or Echo Bike @ 50-60% effort
30 Second Single Arm Overhead Hold each arm
30 Second Supinated Grip Hang from Pull Up Bar
and then …
Upper Body Warm-Up Series (10-12 reps each)
Warm-Up
Three sets of:
5-8 Push Ups
30 Second Front Leaning Rest
4-6 Pronated Grip Strict Pull Ups
10 Single Arm Ring Rows
A.
Build to today’s heavy 3-Rep Push Press
Then…
Five sets of:
Strict Press x 3 reps @ 80% of 1-RM
Rest as needed
B.
35-54:
Every minute, on the minute, for 12 minutes (4 sets) of:
Station 1: Strict Handstand Push Ups x 50% of Max Reps
Station 2: Double Under Variation x 60% of Max Reps
Station 3: Toes to Bar x 50% of Max Reps
55+:
Every minute, on the minute, for 12 minutes (4 sets) of:
Station 1: Strict Handstand Push Ups to 5″ riser x 50% of Max Reps
Station 2: Double Under Variation x 60% of Max Reps
Station 3: Toes to Bar x 50% of Max Reps
You may break your reps up into multiple sets. This is an accumulated score within the minute
Scaling Options for Strict Handstand Push-Ups (choose one of the following):
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
Scaling Options for Double-Unders (choose one of the following):
Single-Unders
Tuck-Ups
Scaling Options for Toes-to-Bar (choose one of the following):
Knees to Chest
Knees to Elbows
V-Ups
C.
35-49:
Every 10 minutes, for 30 minutes (3 sets of):
30/22 Calorie Assault Bike (28/20 Echo)
50 Foot Handstand Walk
25 Pull-Ups
50 Foot Handstand Walk
30/22 Calorie Assault Bike (28/20 Echo)
50-54:
Every 10 minutes, for 30 minutes (3 sets of):
30/22 Calorie Assault Bike (28/20 Echo)
50 Foot Handstand Walk
25 Pull-Ups
25 Foot Handstand Walk
30/22 Calorie Assault Bike (28/20 Echo)
55-59:
Every 10 minutes, for 30 minutes (3 sets of):
30/22 Calorie Assault Bike (28/20 Echo)
25 Foot Handstand Walk
25 Pull-Ups
25 Foot Handstand Walk
30/22 Calorie Assault Bike (28/20 Echo)
60+:
Every 10 minutes, for 30 minutes (3 sets of):
25/17 Calorie Assault Bike (23/15 Echo)
3 Wall Walks
20 Pull-Ups
3 Wall Walks
25/17 Calorie Assault Bike (23/15 Echo)
TIME CAP EACH ROUND = 8 MINUTES
Scaling Options for Handstand Walk:
8 Nose to Wall Shoulder Taps for every 10-15′
8 Handstand Marching on Box for every 10-15′
1 Wall Walks for every 10-15′
Scaling Options for Pull-Ups:
Band Assisted Pull-Ups
Jumping Pull-Ups
D.
Three sets of:
8-10 Seated Neutral Grip Dumbbell Press (palms facing)
Immediately followed by…
25 Banded Lat Pull-Downs
Rest 2 minutes
Athlete Notes:
Skill sandwich coming up today. We love mixing skill movements with a low impact cardio movement because it forces you to work on skills with an elevated heart rate. Hit the first bike at a pace you’d hold for a 10 minute max calories test. This will allow you to get right off the bike and go right into your handstand walks / wall walks. For the handstand walk, this varies dependent on your skill level. Those of you proficient should plan to do this in two 25 foot increments, unbroken (55+ goal is to break just once). Otherwise, give yourself 5 or 6 attempts to achieve the designated feet on both the first and second handstand walks. For the pull-ups we’re looking for 1-3 sets. Earlier rounds should be less sets, but as you fatigue, short fast sets with short rests might be the better strategy for you. Try to maintain the same pace on the bike that you started the interval at. Remember, there’s an 8 minute time cap on each of the intervals so you’re going to have to work FAST. We figure 90-110 seconds for the bikes (each), about 70-90 seconds for the handstand walks, and 90-110 seconds for the pull-ups so use this as a guideline on scaling the workout. Add transition and that puts you at around 6-7 minutes per round as a goal to shoot for.
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.
Assault Bike or Echo Option
Four sets of:
2 Minute Assault Bike @ 8/10 effort
15 Second Max Effort Sprint
1:45 Spin @ easy effort