October 16, 2021 – Masters Program

Mobility, Activation & Warm-Up
Spend 3-4 minutes focusing on breathing in the Puppy Dog Stretch

Shoulder/Elbow Warm-Up
Plank Ring Circles x 10 reps each direction
Maltese Press in Hollow Position x 10 reps
Hanging Shoulder Rotations x 5-10 reps

A.
Gymnastic-Based Movement Primer
Three sets of:
Wall Facing Handstand Marching x 12-20 reps
5 Strict Pull-Ups

Rest 60 seconds, and then…

Three sets of:
Donkey Kicks x 4-8 reps
Baby Butterfly Pull-Ups x 6-10 reps

Rest 60 seconds, and then…

Three sets of:
30 Double-Unders or 60 Single-Unders
Kipping Half Toes-to-Bar

x 10 reps

B.
35-54:
Every minute, on the minute, for 32 minutes (8 sets of each):
Minute 1 – 12/9 Calories of Assault Bike
Minute 2 – 30 Double-Unders + 5 Burpee Box Jump Overs (24/20″)
Minute 3 – 12/9 Calories of Ski Erg, Bike Erg or Rowing
Minute 4 – 10 Toes-to-Bar

55+:

Every minute, on the minute, for 32 minutes (8 sets of each):
Minute 1 – 9/6 Calories of Assault Bike
Minute 2 – 20 Double-Unders + 5 Burpee Box Jump Overs (24/20″)
Minute 3 – 9/6 Calories of Ski Erg, Bike Erg or Rowing
Minute 4 – 8 Toes-to-Bar

C.
Four rounds of:
60 Second Prone Plank Hold
50-ft Suitcase Carry (25-ft each side)

Athlete Notes:
Just when you thought the EMOM’s were going away, you thought wrong! Here we are with a perfect Saturday workout and one you can get your family to join in on! Set a goal in your head for each of the stations and try to stick to that goal as best you can. Remember, each station should take no more than 30-40 seconds for the first few rounds. As you get more fatigued, that time will start to increase. Dig in deep and hold on as best you can by regulating your breathing and keeping your mind calm! Trust in your conditioning.

Running Endurance Option
Every 3 minutes, for 24 minutes (8 sets) for times of:
Run 200 Meters @ 100% of your 400m PR pace
Jog 200 Meters @ active recovery pace