October 2, 2021 – Masters Program

Mobility, Activation & Warm-Up
Bird Dogs x 10 reps each side
Dead Bugs x 20 reps

With a slingshot, complete the following:
Banded Good Mornings x 15 reps
Banded Clam Shells x 10 reps + 5 second hold to finish
Banded Fire Hydrants x 10 reps + 5 second hold to finish

and then …

Three sets (nasal breathing only):
200 Meter Run
10 Scap Pull-Ups
10 Second Arch Hang Hold

A.
Every 2 minutes, for 10 Minutes (5 sets) of:
Deadlift x 4 reps @ 75%

This should be fast on the concentric. Then lower the bar down to the ground, deadstop and fast again.

B.
35-49:
Five rounds for time of:
3 Bar Muscle-Ups
5 Chest-to-Bar Pull-Ups
7 Box Jumps (24/20″)
(no bounding)

50-54:
Five rounds for time of:
2 Bar Muscle-Ups
4 Chest-to-Bar Pull-Ups
6 Box Jumps (24/20″)
(no bounding)

55-59:
Five rounds for time of:
1 Bar Muscle-Ups
3 Chest-to-Bar Pull-Ups
5 Box Jumps (24/20″)
(no bounding)

60+:
Five rounds for time of:
1 Chest-to-Bar Pull-Ups
3 Pull-Ups
5 Box Jumps (24/20″)
(no bounding)

*Compare time to August 21, 2021

Scaling Options for Bar Muscle-Ups (choose one of the following):
Jumping Bar Muscle-Ups
Banded Bar Stomps
Chest-to-Bar Pull-Ups
Band Assisted Bar Muscle-Ups

Scaling Options for Chest-to-Bar/Chin-over-the-Bar Pull-Ups

Band Assisted Chest-to-Bar or Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar or Chin-over-the-Bar Pull-Ups

Rest exactly 5 minutes, and then…

35-49:
For time:
4000 Meter Bike Erg or 2000 Meter Row
30 Toes-to-Bar
400 Meter Run
100 Double-Unders
30 Strict Handstand Push-Ups
100 Double Unders
400 Meter Run
30 Toes-to-Bar

50-54:
For time:
4000 Meter Bike Erg or 2000 Meter Row
30 Toes-to-Bar
400 Meter Run
75 Double-Unders
20 Strict Handstand Push-Ups
75 Double Unders
400 Meter Run
30 Toes-to-Bar

55+:
For time:
4000 Meter Bike Erg or 2000 Meter Row
30 Toes-to-Bar
400 Meter Run
75 Double-Unders
10 Wall Walks
75 Double Unders
400 Meter Run
30 Toes-to-Bar

Time Cap: 30:00

*Compare time to August 21, 2021

Scaling Options for Strict Handstand Push-Ups:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
1 Wall Walk for every 3 sHSPU

Athlete Notes:
This is the last week of your deadlift progressions and we hope everyone is feeling stronger, in general, with their pulls! Then, you get the wonderful opportunity to retest this gem from August 21, 2021! Please complete the conditioning exactly as you did it on the 21st of August so that you can compare your times and measure your progress. As a reminder, here is how we suggested tackling this workout:

The first portion of the workout is a mix of gymnastics and plyometrics. It is meant to fatigue your legs and elevate your heart rate. We then want you going into a longer “grind-style” workout already pre-fatigued, and see how well you can push through these higher rep gymnastics movements when you’re not coming into them fresh. Please cease from the bar complex if you feel like your hands are going to rip. On the box jumps, please be careful, no one has time for bloody shins.

When you get to the second portion, we would hit the 4000 meter bike or 2000 meter row at a pace slightly faster than your 10k bike or 5k row… something that is slightly uncomfortable, but allows you to move directly from the monostructural station to the toes-to-bar. Please pick a rep scheme that allows you to keep chipping away at them without taking long breaks (aka stay under the pull up bar). Up next we have the run. Given that you will already have a high heart rate going into this, we’d suggest trying to complete the 400 meters at close to, or slightly faster than, your 1 mile pace. Run right to your rope, which should be nicely laid out on the ground, and go by feel for your double-unders. If you feel really winded then take a quick break, otherwise, stay unbroken as long as you’re able to stay in rhythm. Try to avoid any grinding reps for your handstand push-ups/wall walks. Immediately come off the wall if you feel like your reps are slowing down so you don’t burn out your triceps. You get to work back up from here so know yourself and your abilities as an athlete, and chip away at these reps as best you can. Stay smooth and calm on the double-unders. Push the pace on the run but know your lungs will be hurting. Grab a piece of chalk before you head out so you can chalk your hands during the last 50 meters so you can run straight to the pull-up bar to start on your last set of toes-to-bar.

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.

Strongman Option
A.
Three sets for time of:
6 Rope Climbs
100-Foot Sled Push (Heavy)
12 Sandbag Cleans (heavy-ish)*
100-Foot Sled Push (Heavy)
Rest 3 minutes

(If you do not have access to a sandbag perform 20 x 50/35 lb Alternating Dumbbell Snatches – but we would strongly suggest purchasing or making yourself a sandbag as the loading of a sandbag is extremely helpful as a training tool.)

B.
Every minute, on the minute, for 5 minutes:
5 Ab Wheel Rollout
5 Rear Delt Raises (Use dumbbells, go heavy and create external torque through your whole body. That means using your lumbar spine, yes)

Max weight for 5 reps – pronated grip