Mobility, Activation & Warm-Up
Thoracic Twists x 30 seconds
Banded Hamstring Pulses x 30 seconds per side
Bird Dog x 10 reps per side
and then …
Two sets of:
60 Seconds Row
30 Seconds Reach Thrus
30 Seconds Skydivers
60 Seconds Assault Bike
30 Seconds Banded Good Mornings
30 Seconds Banded Glute Bridges
and finish with …
60 Seconds Russian Kettlebell Swings (light)
A.
Deadlift
Set 1: 15 Reps @ 50-55%
Rest 2 minutes
Set 2: 12 Reps @ 60-65%
Rest 90 seconds
Set 3: 10 Reps @ 70-75%
B.
Primary & Semi-Finals Track || 4×4
35-49:
Four rounds for time:
400 Meter Run
50-Foot Handstand Walk
Rest 5 minutes, and then…
Four rounds for time:
300/250 Meter Row
50′ Front Rack Dumbbell Walking Lunge (50/35 lbs)
50-54:
Four rounds for time:
400 Meter Run
25-Foot Handstand Walk
Rest 5 minutes, and then…
Four rounds for time:
300/250 Meter Row
50′ Front Rack Dumbbell Walking Lunge (50/35 lbs)
55+:
Three rounds for time:
400 Meter Run
25-Foot Handstand Walk
Rest 5 minutes, and then…
Four rounds for time:
300/250 Meter Row
50′ Front Rack Dumbbell Walking Lunge (35/20 lbs)
Scaling Options for Handstand Walk:
15 Nose to Wall Shoulder Taps for every 25′
15 Handstand Marching on Box for every 25′
5 Wall Walks for every 25′
C.
Primary Track || Accessory Finisher
Three sets of:
Banded Face Pulls x 15 reps
Rest 30 seconds
Single-Arm Dumbbell Row x 8 reps @ 2111
Rest 30 seconds
Semi-Finals Track || Accessory Finisher
Three sets of:
Banded Face Pulls x 15 reps
Rest 30 seconds
GHD Sit-Ups x 10-15 reps
Rest 30 seconds
Athlete Notes:
This style is one of my favorite styles of conditioning: monostructural work + skill. If you are comfortable with handstand walks then push the pace on your runs. If you aren’t then taper back a bit on your runs so you aren’t too winded when you get to your handstand walks. The row/lunge combo can be where all athletes push the intensity. Challenge yourself to get off the Erg quickly and right to the dumbbells for your lunges. Keep the chest tall during your lunges so you can get good, open breathes and use your transition from the lunges to the Erg as your mental reset.
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.
Running Option
Run Interval Session
5 Minutes Jog (warm-up)
and then …
Speed Intervals
Seven sets of:
60 seconds Run @ 10-5k pace
60 seconds Jog (don’t walk, just slow your pace down to a jog)