Mobility & Activation
3-5 Minutes Easy Pace on Assault Bike, BikeErg or Row
and then …
x 60 seconds (pulse)
Scap Ring-Rows x 5 reps
Ring-Rows x 10 reps (slow and controlled)
V-Ups x 15 reps
and finish with …
5 Superman/Hollow Swings on Pull-Up Bar
5 Scap Pull-Ups
5 Strict Pull-Ups
A.
Every minute, for 12 minutes, (6 sets) of:
Station 1: 45 seconds Handstand Marching Attempts
Station 2: 4 Pull Ups + 2 Chest-to-Bar Pull-Up + 1 Bar Muscle-Up
55+: 4 Pull Ups + 2 Chest-to-Bar Pull-Up
B.
35-54:
Complete as many reps possible in 4 minutes of:
200 Meter Run
10 Burpee Pull-Ups
20 Shoulder to Overhead (95/65 lbs)
30 GHD Sit Ups
40 Thrusters (95/65 lbs)
50 Double Unders
Rest until the clock reaches 6:00, then perform….
Complete as many reps possible in 6 minutes of:
200 Meter Run
10 Burpee Pull-Ups
20 Shoulder to Overhead (95/65 lbs)
30 GHD Sit Ups
40 Thrusters (95/65 lbs)
50 Double Unders
Rest until the clock reaches 15:00, then perform….
Complete for time:
200 Meter Run
10 Burpee Pull-Ups
20 Shoulder to Overhead (95/65 lbs)
30 GHD Sit Ups
40 Thrusters (95/65 lbs)
50 Double Unders
55+:
Complete as many reps possible in 4 minutes of:
200 Meter Run
10 Burpee Pull-Ups
20 Shoulder to Overhead (65/45 lbs)
30 Weighted Sit Ups (20/14 lbs)
40 Thrusters (65/45 lbs)
50 Double Unders
Rest until the clock reaches 6:00, then perform….
Complete as many reps possible in 6 minutes of:
200 Meter Run
10 Burpee Pull-Ups
20 Shoulder to Overhead (65/45 lbs)
30 Weighted Sit Ups (20/14 lbs)
40 Thrusters (65/45 lbs)
50 Double Unders
Rest until the clock reaches 15:00, then perform….
Complete for time:
200 Meter Run
10 Burpee Pull-Ups
20 Shoulder to Overhead (65/45 lbs)
30 Weighted Sit Ups (20/14 lbs)
40 Thrusters (65/45 lbs)
50 Double Unders
Scaling Options for Double-Unders:
Plate Tap x 30 seconds
Single-Unders x 100-150 reps
C.
Three sets for quality:
60 Second Prone Plank Hold (add weight if possible)
30 Second Supine Hold on GHD Machine
Rest as needed
Athlete Notes:
For today’s workout we’re hitting a style that we’ve hit in the past. Short interval, short rest, longer interval, short rest, finish for time. Your goal should be to make it as far as you can through each of the AMRAP’s, and then maintain that pace for the “for time” portion. Since it’s a short interval we are challenging you to sprint through each movement and try to stay unbroken. If you want to make it far, that has to be the strategy. As soon as you break, the clock ticks away faster than you think! Hang on, move real fast, and see how well you can recover during that 2 and 3 minute rest!
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Running Endurance Option
Twelve sets of:
Run 150 Meters @ 400 Meter PR pace
Rest only as long as is needed to hold your paces.