Mobility & Activation
5 Minutes of rowing @ easy-medium pace
and then …
Hamstring Stretching with Eccentric Loading
Step 1 – 60 seconds static stretch per leg
Step 2 – 3 Isometric contractions per leg
Step 3 – 5-10 reps of eccentric loading
Warm-Up Movement Prep
Three rounds at 70-80% effort of:
10/7 Calorie Bike OR Row
50 Foot Bottoms Up Kettlebell Carry (right)
50 Foot Bottoms Up Kettlebell Carry (left)
15 Ring-Rows
A.
Eight sets of:
Deadlift x 3 reps @ 80-83% of 1-RM Deadlift
Rest as needed
B.
Complete as many rounds and reps as possible in 15 minutes of:
15 Bar Facing Burpees
9 Ground to Overhead
3 Rope Climbs
35-54:
135/95 lbs
55+: 95/65 lbs
If you don’t have access to a rope then please substitute 3 Strict Pull-Ups for every rope climb
C.
Three sets of:
5-7 Glute Ham Raises @ 3011*
Rest 45 seconds
Prone Plank Hold x 60 seconds (add weight if you’d like)
Rest 45 seconds
*You can sub banded glute ham raises if assistance is needed
Athlete Notes:
We’ve got a a classic triplet on the menu today. Some gymnastics, barbell, and grit. We’d like to see you pick a specific movement on this workout and make that your FOCUS station. For example.. if you typically struggle through bar facing burpees, we want that to be the area that you are 100% dialed in on this workout. If you suffer elsewhere because of it, that’s ok because we’re attacking your specific weakness. No matter what, you should learn from this workout and use that knowledge for the future. Grip will be a challenge moving from the ground to overhead and into your rope climbs. Singles aren’t a bad strategy here, especially because we want to save your grip for the rope climbs. It’s ok to do singles, but just know you have to stay over the bar and put your hands directly back on! For your rope climbs, take a big jump up the rope to start your climb and then use your legs as much as possible. Get a solid clamp on the rope and think about laying back as you bring your knees to your chest, then stand. If done well your abs will be sore tomorrow from the strict knees to chest method of your climb! Check out this article if you are working on perfecting the basics of your rope climb.
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.
Strength Accessory Option
Every 90 seconds, for 24 minutes (4 sets) of:
*Station 1 – 45 seconds of Barbell Hip Thrusts @ 20X1
*Station 2 – 60 seconds of Long Lunge Hold (30 seconds each side)
*Station 3 – 45 seconds of Seated Dumbbell Z-Press
*Station 4 – 60 seconds of Prone Plank Hold (add weight if you’d like)