Primary Training Session
Get Moving || Warm-Up
Two rounds of:
200 Meter Run
10 Ring Rows
10 Hand Release Push-Ups
5 Wall Walks
30 Second Nose to Wall Handstand Hold
5 Strict Toes to Bar
Followed by…
Two sets of:
10 PVC Back Rack Jumping Lunges (for height)
Rest as needed
A.
Every minute, on the minute, for 10 minutes:
Banded Strict Press x 3 reps
*Load the bar to 50% of your 1RM and add 25% band tension. The goal is maximal speed so if the bar speed slows down at all then decrease loading or tension.
B.
Eight sets of:
Push Press x 3 reps @ 80+%
Rest 60-90 seconds between sets
C.
Three sets of:
Dropset Strict Handstand Push-Ups wtih Blocks
Rest as needed
*Start out going to the floor, once you’re about to fail, remain upside down while you have someone place a 2-4″ pad under your head. Continue performing reps until you are close to failing again then add one more pad. Continue until you fail, then the set is concluded.
D.
For total time:
100 Double Unders
50 Toes to Bar
400 Meter Run
30 American Kettlebell Swings (70/53lbs)
20 Strict Handstand Push-Ups
10 Pull-Overs OR Burpee Pull-Ups
20 Strict Handstand Push-Ups
30 American Kettlebell Swings (70/53lbs)
400 Meter Run
50 Toes to Bar
100 Double Unders
Rest 3 minutes, then…
50 Double Unders
25 Toes to Bar
200 Meter Run
15 American Kettlebell Swings (70/53lbs)
10 Strict Handstand Push-Ups
5 Pull-Overs OR Burpee Pull-Ups
10 Strict Handstand Push-Ups
15 American Kettlebell Swings (70/53lbs)
200 Meter Run
25 Toes to Bar
50 Double Unders
E.
Three sets of:
15-20 Flat Bench Barbell Skull Crushers
Max Effort Empty Barbell Top of Chest Supported Row Isometric Hold
Rest as needed
Athlete Notes:
Nothing like a long chipper to end the week off on the right foot. This workout is going to be a longer one so strap in and get ready. On the first section we’re looking for smooth and consistent on the double unders on both the front end and back end. If you trip, shake the arms out then keep going. After that we’ll move on to toes to bar where we’re looking for you to finish the 50 reps in 6-7 sets or less. Take off on your 400 meter run and try to hit this at an aggressive pace but one that allows you to come back in and go right away on the kettlebell swings. Remember these are overhead today so it’ll be a little more grippy than normal. After you’ve finished those the goal is 3-4 sets on the handstand push-ups. After that we’ve got a fun new skill to mix in, if you want to, that we saw in the crossfit games. The goal here is to just get the work done whether you’re hitting the pull-overs or burpee pull-ups. If you can do more than one rep at a time then try to get the pull-overs done in 2-3 sets without getting too dizzy. After that it’s back up the ladder for 3-4 sets on the handstand push-ups, 1-2 sets on the swings, another 400 meter run, then get the toes to bar done in as few sets as you can. Finish the round off with another 100 smooth and consistent double unders then you get rewarded with a short break to catch your breath. After that rest is up we’ll cut all reps in half and the goal is to keep that split time down to 1/2 of the time it took you to do the first portion even though you’re considerably more fatigued. Use the lesser reps to your advantage and push transitions here. A good goal here is unbroken on all movements. You never know so take a shot and see where your body fails.
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.
Mixed Modal Conditioning
Every 2 minutes, for 32 minutes (4 sets of):
Station 1: 1000/900 Meter Concept 2 Bike Erg
Station 2: 400 Meter Run
Station 3: 500/450 Meter Row or Ski
Station 4: 60 Seconds of Burpee Box Jumps (24/20″) (step down)
Grip Work
Accumulate 2 minutes in a right over left rope hang AND a left over right rope hang. Switch whenever you need (4 minutes total of hanging).
Run Endurance
Spend 60+ Minutes Jogging, Rucking, or (preferably) Hiking