Mobility, Activation & Warm-Up
3 Minutes Assault Bike with Nasal Breathing Only
Followed by…
Static Hang x 60 seconds
Wall Slides x 60 seconds
Handstand Hold x 60 seconds
Followed by…
Two Rounds (ramp up intensity throughout):
5 Calorie Assault/Echo Bike
5 Kick-Up to Handstand
5-Line Shuttle Run
Followed by…
Power Breathing Practice
**This is to ramp you up for the workout! It can also be used as a tool to down regulate your heart and breath. Please do not skip this!!**
Gymnastic Skill Primer
Spend 10-15 minutes practicing your handstand walking, utilizing any of the drills below:
Back-To-Wall Handstand Marching
Handstand Marching
Handstand Marching on Box
Wall-Facing Handstand Marching
Single Leg Thigh Taps
Single Leg Thigh Taps on Box
Wall Climb + Walk Away and Back
A.
35-49:
For time:
50/35 Calorie Assault Bike
40 Box Jumps (24/20″; no bounding so step down)
15 Bar Muscle-Ups
50-54:
For time:
50/35 Calorie Assault Bike
40 Box Jumps (24/20″; no bounding)
10 Bar Muscle-Ups
55+:
For time:
40/25 Calorie Assault Bike
40 Box Jumps/Step-Ups (24/20″; no bounding)
15 Chest-to-Bar Pull-Ups
Rest 5 minutes, and then …
All Age Divisions
For time:
1000 Meter Row
800/60 Calorie Bike Erg, SkiErg or Assault Bike
800 Meter Run
Scaling Options for Bar Muscle-Ups (choose one of the following):
Jumping Bar Muscle-Ups
Banded Bar Stomps
Chest-to-Bar Pull-Ups
Band Assisted Bar Muscle-Ups
Scaling Options for Chest-to-Bar Pull-Ups
Band Assisted Chest-to-Bar Pull-Ups
Jumping Chest-to-Bar Pull-Ups
B.
Three sets of:
12-15 Dumbbell Hammer Curls
Max Effort Banded Biceps Curls
Do not rest between movements, but rest as needed between sets.
Athlete Notes:
Today is a fun day! If your body is feeling beat up from the week then change up the reps and adjust the intensity. I want you feeling excited to train come Monday morning, not dreading it, so adjust today if needed.
Today starts with a shorter, sprint style conditioning piece. You all should be familiar with your different speeds on the assault bike so approach the bike with a fairly aggressive pace but will still allow you to get off the bike and go right into your box jumps. For males this may be closer to 65-70 RPM’s and females this may be closer to 60-65 RPMs. I don’t want bounding on the box jumps so cycle through them quickly by jumping up, quickly stepping down, and then right back into your next rep. I’d like to see you all work through the BMU/C2B Pull-Ups in 4 minutes or less. If that isn’t going to happen then please adjust the rep scheme or do as many as you can in 4 minutes.
You’ll get a short rest and then into some aerobic work! Try to bring your heart rate down during the 5 minutes and then, if you are feeling good, hit the conditioning with intensity. If you aren’t feeling good then keep the heart rate down and complete the conditioning piece in Zone 2.
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 4 minutes, for 32 minutes (8 sets) for times:
Run 400 Meters @ 7-8/10 effort