Mobility & Activation
Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps
Warm-Up Primer
Two rounds at 70-80% effort of:
50 Single-Unders
50 foot Single Arm Overhead Carry (each arm)
30 seconds Weighted Deadbugs
15 Banded Face Pulls
10 Chest-to-Bar PVC Bender
Gymnastic Skills Work
and then …
Two sets of:
Chest-to-Bar Elbow Drivers x 5 reps
Half Pull-Up x 3 reps
and then …
2 Butterfly Pull-Up/Chest-to-Bar Pull-Ups or 2 Kipping Pull-Up/Chest-to-Bar Pull-Ups (focus on perfect mechanics)
Repeat for a total of 3 sets
“Double Trouble”
35-49:
For time:
50/35 Calorie Assault Bike
100 Double Unders
50 Chest-to-Bar Pull-Ups
100 Double Unders
50/35 Calorie Assault Bike
50-54:
For time:
40/25 Calorie Assault Bike
75 Double Unders
40 Chest-to-Bar Pull-Ups
75 Double Unders
40/25 Calorie Assault Bike
55+:
For time:
40/25 Calorie Assault Bike
75 Double Unders
40 Chin-over-the-Bar Pull-Ups
75 Double Unders
40/25 Calorie Assault Bike
Substitutions for Pull-Ups:
Jumping Chest-to-Bar / Chin-over-the-Bar Pull-Ups
Band Assisted
Substitutions for Double-Unders:
Reduce the reps by half
Single-Unders x Double the reps
Core Finisher
Tabata Knee Tuck
Eight sets of:
20 Seconds On
10 Seconds Off
Athlete Notes:
Today’s workout is a nice little sandwich. The good news is that it’s just one round! For the first assault bike we’d recommend hitting the first 60-70% at a hard pace, likely comparable to what you would hold in a 5-10 minute max calories test. The last 30% or so you can ease off the throttle just slightly. If you drop too much it’ll take away too much of your time, but the idea is to be able to hop off the bike and hit 100 double unders, in rhythm, right away. After the dubs you’ll move to the chest-to-bars where we’d like to see you crank them out in a few sets. Ideally you’re hitting a big set right off the bat and then chipping at the last few in a few sets. If you cannot complete the pull ups in 5 sets or less than consider decreasing the total amount. Your shoulders will be fatigued at this point so stay calm and breathe during your double unders. If you trip, don’t get frustrated, just reset and start chipping away. Then comes the fun! The last calories on the bike needs to hurt. This is where you develop resilience and toughness. Start at an 8/10 and try to maintain that pace. Your perceived rate of exertion will increase throughout the calories but stay mentally engaged and push to finish strong.
“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.
Strength Accessory Option
A.
Three sets of:
Kettlebell Front Rack Squat x 8-10 reps @ 4011 tempo
Rest as needed
Perform these with a close stance squat to target your quads more.
B.
Three sets of:
Single Leg Glute Bridges x 15 reps each leg
Rest as needed
Perform with torso elevated off of the ground by having your back on a bench or box. Make sure you are hitting full range of motion.