September 27, 2022 – Masters Program

Mobility
Spend 3-5 minutes on:
T-Spine Foam Roll + Hold with Intentional Breathing

and then …

Activation
One set of:
Y’s, T’s & W’s x 10 reps
CrossOver Symmetry Row x 15 reps
20 Seconds *LIGHT* bounding in place

and finish with …

Warm-Up Flow
Three sets, at moderate pace:
30 seconds Single-Unders
1 Wall Walk + 30 second hold
5 Knees to Chest

A.
In 20 minutes or less build to Today’s Heavy Strict Press

B.
Every minute, on the minute, for 12 minutes (6 sets) of:
Station 1: Strict Handstand Push Ups x 30% of Max Reps
Station 3: Toes to Bar x 30% 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 Toes-to-Bar (choose one of the following):
Knees to Chest
Knees to Elbows
V-Ups

C.
35-49:
Five rounds for time of:
2 Legless Rope Climbs
200 Meter Run
10 Bench Press (185/125 lbs)
200 Meter Run

50-54:
Five rounds for time of:
1 Legless Rope Climbs
200 Meter Run
10 Bench Press (155/105 lbs)
200 Meter Run

55+:

Five rounds for time of:
2 Rope Climbs
200 Meter Run
10 Bench Press (135/95 lbs)
200 Meter Run

Scaling Options for Legless Rope Climbs (choose one of the following):
Rope Pull-Up Taps (2 taps for every 1 legless rope climb)
Regular Rope Climb

Scaling Options for Rope Climbs:
3 Strict Pull-Ups for every Rope Climb

D.
Three sets of:
Strict Stationary Dips x 12-15 reps
Rest as needed
12-15 Reverse Dumbbell Fly x 15 reps @ 2121
Rest as needed

Athlete Notes:
Upper body pump mixed in with a little cardio is a great way to build some strength and stamina in the upper body. The legless/regular rope climbs will definitely get a little spicy so make sure that you don’t blow up too early otherwise it’s a long road home from there. That means take some time in between reps, especially if you start to hang at the top of the rope for 1-2 seconds longer then usual.
Push the pace on the runs, but only fast enough to where you can come in and hit the next movement right away and preferably unbroken. If you have to break the bench after rounds 2 or 3 that’s understandable, but this should be a weight that you can do 10 reps in a row, so modify accordingly. If you start struggling with legless and risking failure, switch to rope climbs with legs in order to preserve a little intensity and stimulus. ”

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
For time:
50/35 Calorie Assault Bike or 45/30 Calorie Echo Bike
Rest 90 seconds
50/35 Calorie Assault Bike or 45/30 Calorie Echo Bike
Rest 2 Minutes
50/35 Calorie Assault Bike or 45/30 Calorie Echo Bike
Rest 2:30 Minutes
50/35 Calorie Assault Bike or 45/30 Calorie Echo Bike
Rest 3 Minutes
50/35 Calorie Assault Bike or 45/30 Calorie Echo Bike