March 21, 2022 – Masters Program

Primary Training Session
Activation + Warm-Up
250 Meter Row (Easy)
200 Meter Pec Activation Walk
250 Meter Row (Medium)

Three sets, not for time, of:
100 Meter Sprint Row (Sprint Start + Powerful Strokes until 100 Meters reached)
10 Right Plank Pulls
10 Left Plank Pulls
3 Kick up to Handstand
1 Wall Climb

A.
Three sets of:
Strict Press x 6-8 reps
Rest 90 seconds
*Build over the course of the three sets.

At the 12 minute mark complete …

Three sets of:
Push Press x 6-8 reps @ 11X2*
Rest 2 minutes
*Controlled 2 second descent, 1 second pause in the dip, 2 second pause at the top.

B.
35-54:
Five rounds for time:
20/15 Calorie Row
6 Strict Handstand Push Ups
9 Chest-to-Bar Pull-Ups
50-Foot Single Arm Dumbbell Overhead Lunge (70/50 lbs)

55+:
Five rounds for time:
18/12 Calorie Row
6 Strict Handstand Push Ups to 3″ riser
9 Pull-Ups
50-Foot Single Arm Dumbbell Overhead Lunge (50/35 lbs)

Time Cap: 25:00

**If you are not doing the AGOQ then please use 35-54: 50/35 lbs; 55+ 35/20 lbs

If you don’t have Strict Handstand Push-Ups then complete the above doing one of the following progressions:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups

C.
Three sets of:
10 Bamboo Bar Press + 30 Second Overhead Hold
Rest as needed
Dumbbell Bent Over Reverse Flys x 10-12 reps
Rest as needed

D.
Three sets of:
Suitcase Carry x 30-45 seconds each side
Rest as needed
Supine GHD Plank x 30-45 seconds
Rest as needed

Athlete Notes:
Today’s workout is going to test your engine and muscle endurance. This is a little spinoff of an old regionals workout from 2015 where we saw rowing, strict handstand push-ups and chest to bar pull-ups. We just added in the lunge to make things a little more interesting :). Your goal on each of the rows should be around 60 seconds. This means holding above a 1200 for men and around a 950-1000 cal/hr for women. The handstand push-ups will be the separator for most of you. However, if you are strong with handstand push-ups then add a 4/2″ deficit. We’d like them to be done in 2-3 sets each round. For the chest to bar pull-ups we’re looking for few sets with efficient reps. Your shoulders and grip will get a little fatigued in this workout, but this has the potential to be one of the faster stations, so quick reps should be the goal and ‘relax’ your grip at the top of the pull-up. If you’re labored on your pull at all or get out of rhythm, drop off real quick and get right back to it.
The lunges we want to see unbroken. You can set a 50 foot increment or 25, but you should essentially complete the whole length without dropping the dumbbell. Please complete 25′ with the right arm and 25′ with the left arm.

Optional Additional Work Sessions
*Please choose to perform only perform as much of the additional work as you can recover from successfully before your next training session.

Rowing Endurance Option
Six sets of:
500 Meter Row @ 2k pace
Rest 60 seconds