Mobility, Activation & Warm-Up
Assault Bike x 2 minutes
Banded Lateral Walks x 30 seconds each direction
Assault Bike x 90 seconds
Banded Monster Walks x 30 seconds forward/backward
Assault Bike x 60 seconds
Banded Squats
x 30 seconds
followed by …
3-Position Couch Stretch x 60 seconds in position 1; 60 seconds in position 2; 60 seconds in position 3 (repeat on opposite leg)
A.
Five sets of:
Front Squat x 3 reps @ 83-85%
Rest 2-3 minutes
B.
Every two minutes, for 12 minutes (6 sets):
Clean Lift Off + Clean Lift Off + Clean @ 75-78% of 1-RM Clean
C.
35-54:
For time:
48/35 Calorie Standing Bike Erg (Damper 10) or Assault Bike
25 Chin-over-the-Bar Pull-Ups
15 Devil’s Press (50/35 lbs)
25 Chin-over-the-Bar Pull-Ups
48/35 Calorie Standing Bike Erg (Damper 10) or Assault Bike
55+:
For time:
40/27 Calorie Standing Bike Erg (Damper 10) or Assault Bike
25 Chin-over-the-Bar Pull-Ups
15 Devil’s Press (35/20 lbs)
25 Chin-over-the-Bar Pull-Ups
40/27 Calorie Standing Bike Erg (Damper 10) or Assault Bike
Scaling Options for Chin-over-the-Bar Pull-Ups (choose one of the following):
Jumping Pull-Ups
Band Assisted Pull-Ups
D.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111
Station 2 – Sorenson Hold x 45 seconds
Station 3 – Banded Palloff Hold x 35 seconds each side
Station 4 – Alternating Dead Bugs x 45 seconds
Athlete Notes:
Today’s workout is a little up the ladder, down the ladder style. We’ve got some grunt work mixed with some high skill, and motor. That said, there are 50 total pull-ups sandwiched in the middle, so you’re going to have to be smart here. The first set of calories should be hit at a hard pace, but not so hard that you’re wobbly coming off the bike. We’d guess for most of you 3:00-3:30 or so would be a good goal. As soon as you’re off the bike, start working on your pull-ups. These are regular pull-ups so many of you will go unbroken on this first set. If you lose rhythm then just drop off the bar, quickly regroup, and get right back up on the bar. Try to stay relaxed through this first set of pull-ups. The middle devils press portion is where you make your money. Stay moving in this portion but you don’t need to be blazing fast. Find a good cadence for your devils press and try to utilize your hips as much as possible when moving the dumbbells from the floor to overhead. From here you go back to the pull-ups and bike so this is when grit comes into play! Your pull-ups will most likely be in a few sets so let your rhythm on the bar dictate when you rest. Try to regrip at the top of your pull-up to rest your grip just for a moment! Once you get to the bike we want you to let it rip! Ease into the first 5 cals but then pick up the pace – push/pull those bike handles. Head down, eyes forward and finish strong!
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.
Engine Accessory Option
A.
Every 3 minutes, for 18 minutes (6 sets) for max calories of:
300 Meter Run
Max Calorie Assault Bike OR Row in the Remaining Time
*No rest between sets
B.
Three sets for max distance of:
Max effort Plate Pinch Carry
Rest as needed