Primary Training Session
Warm-Up
Three sets for quality of:
12/9 calorie Machine of Choice
10 Ring Rows
15 Banded Good Mornings
20 Banded Pull Aparts
50 foot Single Arm Overhead Carry (each arm)
15-20 Reverse Hypers*
*If you don’t have access to a reverse hyper, perform GHD Hip Extensions instead.
A.
Three sets of:
Seated Barbell Strict Press x 6-8 reps
Rest 90 seconds
*Build in weight
At the 12 minute mark…
Three sets of:
Push Press x 6-8 reps
Rest 2 minutes
*No tempo this week, try to increase from last time.
B.
For time:
One round of:
900 Meter Run
18 Muscle Ups
36 Wall Balls Shots (30/20lbs)
Immediately followed by…
Two rounds of:
450 Meter Run
9 Muscle Ups
18 Wall Ball Shots (30/20lbs)
Immediately followed by…
Three rounds of:
300 Meter Run
6 Muscle Ups
12 Wall Ball Shots (30/20lbs)
TIME CAP = 27 MINUTES
C.
Three sets of:
10-12 Barbell Skull Crushers
Rest 30 seconds
10-12 See Saw Dumbbell Bench
Rest 30 seconds
12-15 Dumbbell Overhead Triceps Extensions
Rest 90 seconds
D.
Three sets of:
20 Leg Lift Overs
30 Alternating Pike Position Heel Taps (15 each side)
40 Russian Twist @ 1111 Tempo (20 each side)
Rest as needed
E.
Three sets of:
Dumbbell Farmer Carry x 60 seconds
Rest as needed
Max Weight
Athlete Notes:
Today’s workout is taken straight from the MACC Semi-Final from last year. If you have an assault runner, that’s where we’d prefer you hit it, but if you have to run outside, try to keep the distances as close as possible. Consistency on the run (not reaching burnout) is going to be key. Go too fast too early and you won’t be able to moderate your heart rate. Go too slow and you’ll be left in the dust. The muscle up volume will catch up very quickly in this workout. It’s 54 total. We’d advise giving yourself 5-6 attempts to get the 18, 3-4 attempts for each set of 9, and 2-3 attempts on the sets of 6. The wall balls are an opportunity to push. The reps are relatively low compared to other workouts and you get to shake your arms out on the run afterwards, so 1-2 sets should be the goal on all the rounds. Check your score against some of the best in the world!
Warm up ✅
A. 115×8, 135×6, 155×6
185×8, 205×6, 225×6
B. 22:58 Rx
Muscle ups 6/6/6. 6/3, 6/3, UB on all sets of 6
Wallballs UB
C. D. E. ✅
Warm up: done
A1: 45/65/95 lbs x8
A2: 135/165/185 lbs x8
B. Cap+ the last three rounds
But feeling better in the ring
C. D. E. Done
Glad things are feeling better!
Joined the morning class: EMOM 9’ Buy in: 6 double db fsq 50lbs Max double db devil’s press in the remaining time 3’ rest, then… 6’ amrap bike erg cal 3’ rest, then… EMOM 9’ Buy in: 6 box jumps Max T2B’s Around: 35 devil’s presses, 125 cals and 110 t2b PM normal Session: 2 sets for quality of: 10 Burpees 5-5 Active Spiderman 15 (Banded) Good Mornings 20 Banded Pull Aparts 50 foot Single Arm Overhead Carry (each arm) A. Three sets of: Seated Single DB Strict Press ×8 reps Three sets of: Single DB Push Press × 8… Read more »
Did that run ever start off as a waddle after finishing those air squats?
Haha for sure they weren’t sprints, but the lower back was blowing up so hard from that vest, I actually didn’t mind some jogging
Gonna be modifying stuff as needed for a few weeks
A.
95/115/135 x 8
185×6/205×6/225×4 – felt adductor here so stopped
B. Modified to
AMRAP 14
50 Calorie Assault Bike
100 Double Unders
10 Muscle Ups
2+50 Cals
C. 45/60s/60
Then did some rehab stuff
Will get the core and farmer Carry’s later in week
What are the main movements that limit you
really anytime my knees go anywhere but straight forward. It’s gonna take weeks before I can squat under load again and will need to progress slow with box squats/tempos. I can’t pull explosively off the ground either. Basically I’m very limited right now but can still bike, row and ski
Have you looked into “knees over toe”
My knees were junk after the army and it’s really helped with the pain and mobility
Thanks dude! yes I do follow him but this is from a mild tear in my adductor from last week! But I crush backward sled drags/tib curls multiple times a week! ????????