Mobility, Activation & Warm-Up
5 Minutes Row/Bike/Ski-Erg/Run at easy pace right into …
60 seconds Couch Stretch (Right)
60 seconds Couch Stretch (Left)
30 seconds Banded Lateral Walks (Right)
30 seconds Banded Lateral Walks (Left)
30 seconds Banded Monster Walks (Forward)
30 seconds Banded Monster Walks (Backward)
Followed by …
Two sets of:
15 Seconds Static Hang on Pull-Up Bar
45 Seconds Wall Sit
A.
Please watch this video on proper foot holds when climbing a rope
Every 30 seconds, for 2 minutes:
Rope Climb Mount
followed by …
Every 30 seconds, for 2 minutes:
Rope Pinch to Stand
Followed by …
Every minute, on the minute, for 5 minutes:
1-2 Rope Climbs (being as efficient with your technique as possible)
B.
Back Squat
Set 1 – 8 reps @ 65-70%
Set 2 – 6 reps @ 75%
Set 3 – 4 reps @ 80-85%
Set 4 – 2 reps @ 85-90%
Rest 2 minutes between sets
C.
35-54:
For time:
25 Dumbbell Push Press (50/35 lbs)
75 Double Unders
10 Dumbbell Hang Cleans (50/35 lbs)
75 Double Unders
25 Dumbbell Deadlifts (50/35 lbs)
75 Double Unders
10 Dumbbell Hang Cleans (50/35 lbs)
75 Double Unders
25 Dumbbell Push Press (50/35 lbs)
55+:
For time:
25 Dumbbell Push Press (35/20 lbs)
50 Double Unders
10 Dumbbell Hang Cleans (35/20 lbs)
50 Double Unders
25 Dumbbell Deadlifts (35/20 lbs)
50 Double Unders
10 Dumbbell Hang Cleans (35/20 lbs)
50 Double Unders
25 Dumbbell Push Press (35/20 lbs)
Scaling Options for Double-Unders
Single-Unders x Double the Reps
Double Unders x 1/2 the reps
Plate Taps x 45-60 seconds
D.
Four sets of:
Hanging L-Sit Hold x Max Time
Prone Plank x 60 seconds
Rest as needed
Athlete Notes:
Shoulder endurance is the name of the game for today’s workout. How well can you relax on the double unders to keep your arms from blowing up? Your goal should be fast and unbroken reps on the dumbbells and smooth, relaxed on the double-unders. Find a good rhythm to both breathe and move with. Check out this video if you’re working improving your double-unders.
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.
Concept 2 Bike Endurance Option
Eight sets of:
60 seconds at 115% of 20 minute Watt
60 seconds at 90% of 20 minute Watt
60 seconds at 60-70% of 20 minute Watt
30 second rest
**If you haven’t done the 20 minute Watt Test then complete that instead**