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 Ring Muscle-Ups, then complete the following:
Every minute, on the minute, for 9 minutes:
Minute 1: 4 Ring Muscle-Ups
Minute 2: 3 Ring Muscle-Ups
Minute 3: 2 Ring Muscle-Ups
Minute 4: 1 Ring Muscle-Ups
Minute 5: Rest
Minute 6: 4 Ring Muscle-Ups
Minute 7: 3 Ring Muscle-Ups
Minute 8: 2 Ring Muscle-Ups
Minute 9: 1 Ring Muscle-Ups
If you have 3 or less unbroken Ring Muscle-Ups, then complete the following:
Every minute, on the minute, for 9 minutes:
Minute 1: 3 Ring Muscle-Ups
Minute 2: 2 Ring Muscle-Ups
Minute 3: 1 Ring Muscle-Ups
Minute 4: 3 Box Jump to Full Support
Minute 5: Rest
Minute 6: 3 Ring Muscle-Ups
Minute 7: 2 Ring Muscle-Ups
Minute 8: 1 Ring Muscle-Ups
Minute 9: 3 Box Jump to Full Support
If you don’t have Ring Muscle-Ups, then complete the following:
Minute 1: 4 Cast Swings
Minute 2: 3 Snap Pulls
Minute 3: 2 Cast Swings
Minute 4: 1 Box Jump to Full Support
Minute 5: Rest
Minute 6: 4 Cast Swings
Minute 7: 3 Snatp PUlls
Minute 8: 2 Cast Swing
Minute 9: 1 Box Jump to Full Support
B.
Every 2 minutes, for 6 minutes (3 sets):
Jump to Split x 3 reps @ 60% of 1-RM Jerk
(Barbell on your back the whole time, quickly move feet into the split position without any upward drive.)
Every 2 minutes, for 24 minutes (12 sets):
Split Jerk
*Sets 1-4 = 2 reps @ 70-80%
*Sets 5-8 = 2 reps @ 80-90%
*Sets 9-10 = 1 rep @ 90-95%
*Sets 11-12 = 1 rep @ 95+%
C.
35-49:
Every minute on the minute for 32 minutes (8 sets):
Station 1: 12-15/9-12 Calorie Row
Station 2: 12 Deadlifts (165/125 lbs)
Station 3: 12-15/9-12 Calorie Assault Bike
Station 4: 40 Double Unders
50-54:
Every minute on the minute for 32 minutes (8 sets):
Station 1: 10-12/7-10 Calorie Row
Station 2: 10 Deadlifts (155/115 lbs)
Station 3: 10-12/7-10 Calorie Assault Bike
Station 4: 30 Double Unders
55+:
Every minute on the minute for 32 minutes (8 sets):
Station 1: 10-12/7-10 Calorie Row
Station 2: 10 Deadlifts (135/95 lbs)
Station 3: 10-12/7-10 Calorie Assault Bike
Station 4: 30 Double Unders or 60 Single-Unders
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 Row. Your pace should stay the same but RPE will increase as you get deeper into the workout.
Athlete Notes:
Another fun Wednesday EMOM headed your way today! Lucky for you all that we decided to drop it back to 32 minutes this week :). Remember, with these EMOM’s we aren’t just testing your physical capacity, we’re equally testing your mental capacity! Challenge yourself to stay checked in and be a little more aggressive knowing that it’s eight less minutes this week. The deadlift and double under stations should only take 20-30 seconds to complete, so use those as your opportunity to catch a couple extra breaths, then go hard on the machines!
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
Four sets for times of:
Row 1200 Meters
Rest 4 minutes
Your goal should be to maintain consistent pacing across the four sets. Your perceived rate of exertion will increase each set, but your total time should stay consistent within a 5-second window. Pay attention to the your pace/500m splits to ensure consistency. If possible, wear a heart-rate monitor and track your heart rate at the conclusion of each interval, as well as at the end of your 4-minute rest.