Mobility & Activation
Accumulate 3-5 minutes in the Banded Scarecrow
Overhead Barbell Underarm Stretch x 60-90 seconds
General Warm-Up
DROM Series 3-5 reps per exercise
400 Meter Run with MedBall (any weight)
15 MedBall Squats
A.
35-54:
Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20 reps
Interval 2 – GHD Sit-Up x 8-10 reps
Interval 3 – Candlestick Roll to Pistol Squat Balance
x 3 reps per leg
Interval 4 – Rope Climb x 2 ascents OR Legless Rope Climb x 1 ascent
55+:
Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20 reps OR Box Handstand Marching x 20 reps
Interval 2 – Weighted Sit-Up x 8-10 reps (20/14 lbs)
Interval 3 – Candlestick Roll to Pistol Squat x 3 reps per leg OR Candlestick Roll to Squat Balance x 5 reps
Interval 4 – Rope Climb x 1-2 ascents
B.
Three sets for max calories/reps of:
4 Minutes of Rowing or BikeErg
3 Minutes of Assault or Echo Bike
2 Minutes of Burpee Box Jump-Overs (24″/20″)
1 Minute of Dumbbell Thrusters
Rest 5 minutes
35-54: 50/35 lbs
55+: 35/20 lbs
C.
Every minute on the minute for 12 minutes:
Station 1: 30 second Hollow Hold
Station 2: 20 Alternating V-Ups
Station 3: 40 second Plank
Station 4: 30 Bicycle Crunches
Athlete Notes:
Have fun with the conditioning piece today! You can record your calories as reps if you are following in SugarWOD. This is a fun workout that is designed to look simple but be deceiving upon completion. Note where you can push and where you can ‘pace’ on this one – pushing really hard to get 2-3 extra calories on the row and bike may not be beneficial for your performance on the BBJO and DB Thrusters. Pace a bit more on the machines so you can crank out the reps when you get to the last two stations. How steady can you be on your BBJO and how much can you push on the 60 seconds of thrusters knowing that you have rest after? Grab a friend and tackle this one together – enjoy!
Optional Additional Work Sessions
*Please only perform as much of the additional work as you can recover from successfully before your next training session.
Running Endurance Option
Run a 5k!