Primary Training Session
Get Moving || Warm-Up
Every 4 minutes, for 16 minutes (4 sets) of:
10/7 Calorie Bike
10 Burpee Broad Jumps
100 Foot Double Overhead Kettlebell Carry (53/35’s)
*Increase intensity each round.
A.
Every 2 minutes, for 6 minutes (3 sets) of:
High Hang Snatch x 4-5 reps @ 30-50%
Followed by…
Every 2 minutes, for 6 minutes (3 sets) of:
Power Snatch + *Pause Snatch
+ Snatch
@ 60-65%
Followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
*Pause Snatch + Snatch @ 70%+
*As you lift the bar, stop at the knee for three full seconds before continuing your lift.
B.
Every 30 seconds, for 3 minutes (6 sets) of:
3 Weighted Supinated Grip Strict Pull Ups
Followed by…
Every minute, on the minute, for 4 minutes:
Max Reps Unbroken Strict Pronated Grip Pull Ups
C.
Four sets of:
10 Strict Handstand Push-Ups
15/12 Calorie Ski Erg OR Row
10 Strict Handstand Push-Ups
Rest 1:1 or Alternate with a partner “you go/I go” style.
Rest until the clock reaches 20:00, then…
Four sets of:
10 Dumbbell Bench Press (50/35)
15 Toes to Bar
10 Dumbbell Bench Press (50/35)
Rest 1:1 or Alternate with a partner “you go/I go” style.
D.
Every minute, for 12 minutes (3 sets) of :
Station 1: Front Leaning Rest x 30-45 seconds
Station 2: Hanging Knee Raises x 30-45 seconds
Station 3: Russian Twist x 30-45 seconds
Station 4: Rest
E.
Accumulate 400 meters in a Farmer Carry in as few sets as possible (53-70/35-53).
Athlete Notes:
Today’s workout is going to be a nice mix of some push and pull. We figure with beach season coming up we might as well get some good work in while also getting everyone beach ready! Each of the 8 total sets of the workout is meant to be a sprint, so if the weight or the reps are too high to go unbroken, drop them to a number you can hit in 1 set and then try to hold on to staying unbroken. The first one is going to be some great handstand push-up volume accumulation as they’re extra tough coming off the ski erg. Hit the first 10 unbroken, ski hard, then see what you’ve got! The second section is all about the beach muscles. You’ll probably have a great pump going into this section so try to hang on to the dumbbells and hang on to those toes to bar!
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
Eight sets of:
60 seconds at 120% of 20 minute Watt
60 seconds at 95% of 20 minute Watt
60 seconds at 65% of 20 minute Watt
30 second rest
Running Endurance Option
Six sets of:
60 second Run at Mile Pace
30 second rest/walk
45 second Run at Mile Pace – :03-:06/Mile
15 second rest/walk
30 second Run at Mile Pace – :08-:12/Mile
2 minute Run at Mile Pace
Rest 2-3 minutes between sets