August 18, 2021 – Masters Program

Mobility, Activation & Warm-Up

Grab a partner and do the partner t-spine stretch

and then …

Prone PVC Pipe Pass Thrus x 10 reps
Twisted Cross Pec Stretch x 45 seconds per side

and then …

Two sets of:
Banded Chest Pull
Bench Prone Upper Back Muscle Recruitment x 10 reps

A.
If you have more than 5 or more unbroken ring muscle-ups then perform the following:
Every minute, on the minute, for 12 minutes (3 sets) for max reps:
Minute 1 – 15 seconds of Ring Muscle-Ups
Minute 2 – 30 seconds of Ring Muscle-Ups
Minute 3 – 45 seconds of Ring Muscle-Ups
Minute 4 – Rest

If you have 4 or less unbroken ring muscle-ups then perform the following:
Every minute, on the minute, for 12 minutes (3 sets) for max reps:
Minute 1 – 15 seconds of Ring Muscle-Ups
Minute 2 – 30 seconds of Ring Muscle-Ups
Minute 3 – 45 seconds of Ring Dips
Minute 4 – Rest

If you do not have ring muscle-ups then perform the following:
Minute 1 – 15 seconds of Full Support Hold on Rings
Minute 2 – 30 seconds of Ring Muscle-Ups Feet on Floor Transition
Minute 3 – 45 seconds of Strict Ring Dips (use a band or feet for assistance)
Minute 4 – Rest

B.
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 2 reps

Build to roughly 90% over the course of the 8 sets.
Please use jerk blocks.

C.
35-54:
Every minute, on the minute, for 32 minutes (8 sets) of:
Station 1: 12/10 Calories of Assault Bike
Station 2: 6-8 Burpee Box Jump-Overs (24″/20”)
Station 3: 12/10 Calories of Ski Erg, Bike Erg or Rowing
Station 4: 6-8 Toes-to-Bar

55+:
Every minute, on the minute, for 32 minutes (8 sets) of:
Station 1: 10/8 Calories of Assault Bike
Station 2: 5-7 Burpee Box Jump/Step-Overs (24″/20”)
Station 3: 10/8 Calories of Ski Erg, Bike Erg or Rowing
Station 4: 5-7 Toes-to-Bar

The goal is to keep moving for the entire 32 minutes with each station taking around 35-45 seconds, Station 4 should be a little faster and give you the opportunity to gather yourself before you hit the next Assault Bike. Your pace should stay the same, but your RPE (rate of perceived exertion) will increase as you get deeper into the workout.

Scaling Options for Toes-to-Bar (choose one of the following):
Knees-to-Elbows
Knees-to-Chest
V-Ups
Tuck-Ups

Athlete Notes:
Oh yeah, it’s the return of the EMOM! These workouts are phenomenal for building capacity, accumulating volume, and teaching you a little grit! Since this is the first longer EMOM we’ve done in awhile, we’d recommend you pick a rep range, and loading, that allows you to finish the work in no more than 40 seconds for the first few rounds (as the workout goes on, we’d expect that the stations take a little bit longer). That said, know yourself as an athlete and if you feel as though you can exceed the prescribed reps, go for it. Regardless of where you fall, we want you to pick a number, and make it a goal to stick to that throughout the entire 32 minutes. EMOM’s force you to stay checked in, work quickly, and recover even quicker. You should hopefully have enough time for a couple solid breaths of air before starting the next movement, which is the key…START the next movement. Don’t let that clock bleed away or you’ll find yourself falling behind quickly. Oh, and prepare for plenty of these in the next few weeks :).

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.

Rowing Endurance Option
For time:
Row 5,000 Meters

This is a test! Give this your full effort and note your time as you will want to use it for future endeavors and for accurate pacing in training.