Primary Training Session
Get Moving Warm-Up
Every 5 minutes, for 10 minutes (2 sets) of: (60-70% Intensity)
15/10 Calorie Machine of Choice
10 Handstand Shoulder taps
(1 Pull Up + 1 Toes to Bar) x 5
followed by…
Every 3 minutes, for 9 minutes (3 sets) of: (80-90% Intensity)
10 Burpee Box Jump Overs (24/20″)
10/7 Calorie Assault Bike
30 Foot Handstand Walk OR 2-3 Wall Walks
A.
Three sets of:
Single Arm Landmine Row x 10-12 reps @ 3011 each arm
Rest as needed
B.
Two sets of:
Single Arm Overhead Carry x 100 Feet each arm
Rest as needed
Suitcase Carry x 100 Feet each side
Rest as needed
C.
Three rounds of:
5 minute Assault Bike or Concept 2 Bike Erg @ 70-80%
100 foot Farmer Carry (53-70/35-53)
50 Drag Rope Double Unders or 75 Double Unders
5 Minute Row @ 70-80%
100 foot Sandbag Bearhug Carry (100-150/75-125)
100 foot Handstand Walk OR 5 Wall Walks
D.
Every 2 minutes, for 8 minutes (4 sets) of:
Front Rack Kettlebell or Barbell Lunge x 20 steps total
Athlete Notes:
Cardio Wednesday! We’ve got a long sweaty workout for you today with a little bit of accessory and skill work mixed in. Use today as a chance to really hone in on your double under and handstand walk technique. The row and bike should be done at 70-80% and the whole workout shouldn’t exceed 70-80% of your max HR.
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.
Concept 2 Bike Endurance Option
Ten sets of:
60 seconds at 105% of 20 minute Watt
60 seconds at 85% of 20 minute Watt
60 seconds at 65% of 20 minute Watt
30 second rest
Running Endurance Option
Twenty rounds for completion of:
Run 100 meters at 400 meter pace – :02-:04/400 meters
Reverse Walk 100 meters*
This is your recovery, walk only slow enough to continuously repeat the 100 meter efforts.