Mobility & Activation
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed
Gymnastics Primer
Every minute, for 6 minutes, (3 sets) of:
Station 1: 30 seconds Nose to Wall Handstand Hold (add more difficulty by making these shoulder or thigh taps)
Station 2: 8-10 Unbroken Toes-to-Bar
A.
Every 3 minutes for 12 minutes (4 sets):
6-8 Front Squats @ 70% or 1-RM
4 High Box Jumps*
*The goal on the box jumps is to land above parallel, softly. Be explosive!
B.
35-54:
21-15-9 Reps for Time of:
Deadlifts (225/155 lbs)
Bar-Facing Burpees
*Complete 7 Wall Walks after each round of burpees (21 wall walks total)
55-59:
21-15-9 Reps for Time of:
Deadlifts (185/125 lbs)
Bar-Facing Burpees
*Complete 5 Wall Walks after each round of burpees (15 wall walks total)
60+:
21-15-9 Reps for Time of:
Deadlifts (185/125 lbs)
Bar-Facing Burpees
*Complete 3 Wall Walks after each round of burpees (9 wall walks total)
C.
Tabata V-Ups
(Tabata: 20 seconds of work/20 seconds of rest for 8 sets)
Athlete Notes:
This workout can be done solo or grab a friend and do this congo line style (you do 21 reps; partner does 21 reps; you do 15 reps; partner does 15 reps; etc)! e’ve This is a classic couplet of deadlifts and bar facing burpees but with a little wall walk wrench thrown in. This workout comes down to smart sets on the deadlifts, finding a pace that you are pushing yourself but not blowing yourself up on the burpees, and trusting your shoulders on the wall walks. If you come off the burpees and are too gassed to start your wall walks then you clearly went too fast. On the flip side, if you go too slow on the burpees then you may as well say bye bye to a good time. We want to see the deadflits all done in 1-3 sets (depending on how strong you are at deadlifting). If it’s taking more than that then it’s too heavy! For the burpees we want to see an aggressive pace set for the first 3/4 of the reps, and then you can ease off the throttle just slightly so as to allow yourself the ability to go right into your wall walks. Practice a quick descent on the wall walks so you are reducing your time under tension and rest the arms quickly between each rep.
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.
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