September 1, 2021 – Masters Program

Mobility & Activation

Banded Pec Stretch x 60 seconds per side
Banded Tricep Stretch x 60 seconds per side

followed by …

Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

followed by…

Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

A.
If you have 4 or more unbroken bar muscle-ups, then complete the following:
Every minute, on the minute, for 9 minutes:
Minute 1: 4 Bar Muscle-Ups
Minute 2: 3 Bar Muscle-Ups
Minute 3: 2 Bar Muscle-Ups
Minute 4: 1 Bar Muscle-Ups
Minute 5: Rest
Minute 6: 4 Bar Muscle-Ups
Minute 7: 3 Bar Muscle-Ups
Minute 8: 2 Bar Muscle-Ups
Minute 9: 1 Bar Muscle-Ups

If you have 3 or less unbroken bar muscle-ups, then complete the following:
Every minute, on the minute, for 9 minutes:
Minute 1: 3 Bar Muscle-Ups
Minute 2: 2 Bar Muscle-Ups
Minute 3: 1 Bar Muscle-Ups
Minute 4: 3 Air Chair Swing Drill
Minute 5: Rest
Minute 6: 3 Bar Muscle-Ups
Minute 7: 2 Bar Muscle-Ups
Minute 8: 1 Bar Muscle-Ups
Minute 9: Air Chair Swing Drill

If you don’t have Bar Muscle-Ups, then complete the following:
Minute 1: 4 Air Chair Swing Drills
Minute 2: 3 Jumping Bar Muscle-Ups
Minute 3: 2 Air Chair Swing Drills
Minute 4: 1 Jumping Bar Muscle-Ups
Minute 5: Rest
Minute 6: 4 Air Chair Swing Drills
Minute 7: 3 Jumping Bar Muscle-Ups
Minute 8: 2 Air Chair Swing Drills
Minute 9: 1 Jumping Bar Muscle-Ups

B.
Two-Three sets of:
Jump to Split Drill x 4-5 reps

followed by …

Every 2 minutes, for 20 minutes (10 sets):
Split Jerk
*Sets 1-4 = 2 reps @ 70-80%
*Sets 5-7 = 2 reps @ 80-90%
*Sets 8-9 = 1 rep @ 90-95%
*Sets 10 = 1 rep @ 95+%

C.
35-54:
Every minute, on the minute, for 40 minutes (10 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 40 minutes (10 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

Two more sets than August 18!

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:

It’s groundhog day! Didn’t we just do this workout? Yes. But, this time we get to do two more sets! Look back to your notes from a couple weeks ago and see what went well and what didn’t, then make the proper adjustments and prepare for 8 more minutes of fun! Remember, all of these stations should be taking 35-40 seconds for the first few rounds. As you start to fatigue that time will creep up. One last thing…STAY AHEAD OF THE CLOCK! Time waits for no one, so force yourself to start!

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
Two sets for distances:
20 Minutes of Rowing
Rest 5 minutes