October 13, 2021 – Masters Program

Mobility & Activation
Standing Hamstring Side-Bend x 30 seconds per side

into …

Banded Hamstring Pulse x 30 seconds per side
Bear Crawl with Wrist Stretch x 30 seconds
Rockettes x 10 reps

Warm-Up
Three rounds at increasing effort of:
10 Calorie Row
100 Foot Pec Stick Walk or Pec-Activated Med-Ball Walk
30 second Side Plank (each side)
10 Cossack Squats (feel free to use an empty barbell)
10 Empty Barbell Romanian Deadlifts
5 Box Jump Step-Downs (any box height)

A.
Three sets of:
Deadlift x 8 reps @ 70% of 1-RM Deadlift
Rest as needed

B.
35-49:
Eight rounds for time of:
200 Meter Run
4 Chest-to-Bar Pull-Ups
8 Wall Ball Shots (20/14 lbs to 10/9′ target)
10 Box Jump Overs (Jump up, step down – 24/20″)
8 Wall Ball Shots (20/14 lbs to 10/9′ target)
4 Chest-to-Bar Pull-Ups
Rest 60 seconds

50-54:
Eight rounds for time of:
200 Meter Run
3 Chest-to-Bar Pull-Ups
6 Wall Ball Shots (20/14 lbs to 10/9′ target)
9 Box Jump Overs (Jump up, step down – 24/20″)
6 Wall Ball Shots (20/14 lbs to 10/9′ target)
3 Chest-to-Bar Pull-Ups
Rest 60 seconds

55+:
Eight rounds for time of:
200 Meter Run
3 Chin-over-the-Bar Pull-Ups
6 Wall Ball Shots (20/10 lbs to 9′ target)
9 Box Jump Overs (Jump up, step down – 24/20″)
6 Wall Ball Shots (20/10 lbs to 9′ target)
3 Chin-over-the-Bar Pull-Ups
Rest 60 seconds

Record total time including 60 seconds of rest

C.
35-54:
Three sets of:
60 seconds Bearhug D-Ball or Sandbag Hold (heavy)
15 seconds transition
60 seconds Max Rep GHD Sit-Ups
45 seconds rest

55+:
Three sets of:
60 seconds Bearhug D-Ball or Sandbag Hold (heavy)
15 seconds transition
60 seconds Max Rep Weighted Sit-Ups (20/14 lbs)
45 seconds rest

All Age Divisions
Finish with. . .

For quality:
100 Banded Hamstring Curls

Athlete Notes:
Today’s workout is a great way to get some volume in by completing a lot of small sets. This workout is going to test your ability to transition, which is arguably a skill in and of itself. Your goal should be to complete all of the movements unbroken, see how hard you can push while still being able to recover quickly during that minute rest. We are looking for this workout to be under 35 minutes, so you’re going to have to push hard to do that! It all starts with the run and since you will be coming off the rest we want that to be run at a fast pace. From there it is small reps and quick transitions! Please be sure to step down on the box jumps, we don’t want any injuries, and bounding often is a higher risk than reward (ie. heart rate is better maintained with step downs). Have some fun and let us know how it goes! Tell us your wins for today!

Additional Optional Strength Accessory Option
Complete as many rounds as possible in 8 minutes for quality and muscle activation of:
4 Strict Handstand Push-Ups (55+: 5″ riser)
8 Heavy Russian Kettlebell Swings

Rest 2 minutes until the clock reaches 10:00, and then…

Complete as many rounds as possible in 8 minutes for quality and muscle activation of:
8 Dumbbell Death March Steps @ 3010
16 Dumbbell Push-Ups