Mobility & Activation
Three sets of:
1-2 Minutes Assault or Echo Bike @ 50-60% effort
30 Second Single Arm Overhead Hold each arm
30 Second Supinated Grip Hang from Pull Up Bar
and then …
Upper Body Warm-Up Series (10-12 reps each)
Warm-Up
Three sets of:
5-8 Push Ups
30 Second Front Leaning Rest
4-6 Pronated Grip Strict Pull Ups
10 Single Arm Ring Rows
A.
Every minute, on the minute, for 5 minutes:
Strict Press x 1 rep @ 80-85%
Every 2 minutes, for 6 minutes (3 sets):
Strict Press x 1 rep @ 90%
B.
35-54:
Every minute, on the minute, for 12 minutes (4 sets) of:
Station 1: Strict Handstand Push Ups x 45-50% of Max Reps
Station 2: Double Under Variation x 50-60% of Max Reps
Station 3: Toes to Bar x 45-50% of Max Reps
You may break your reps up into multiple sets. This is an accumulated score within the minute
55+:
Every minute, on the minute, for 12 minutes (4 sets) of:
Station 1: Strict Handstand Push Ups to 5″ riser x 45-50% of Max Reps
Station 2: Double Under Variation x 50-60% of Max Reps
Station 3: Toes to Bar x 45-50% of Max Reps
You may break your reps up into multiple sets. This is an accumulated score within the minute
Scaling Options for Strict Handstand Push-Ups (choose one of the following):
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
Scaling Options for Double-Unders (choose one of the following):
Single-Unders
Tuck-Ups
Scaling Options for Toes-to-Bar (choose one of the following):
Knees to Chest
Knees to Elbows
V-Ups
C.
“A Mighty Wind”
35-54:
For time:
30 GHD Sit Ups
21 Burpees
4 Shuttle-Runs (1 Shuttle Run = 25′)
15 Burpees
4 Shuttle-Runs (1 Shuttle Run = 25′)
9 Burpees
4 Shuttle-Runs (1 Shuttle Run = 25′)
30 GHD Sit Ups
55+:
For time:
20 GHD Sit Ups OR 30 Anchored Sit-Ups
21 Burpees
4 Shuttle-Runs (1 Shuttle Run = 25′)
15 Burpees
4 Shuttle-Runs (1 Shuttle Run = 25′)
9 Burpees
4 Shuttle-Runs (1 Shuttle Run = 25′)
20 GHD Sit Ups OR 30 Anchored Sit-Ups
GHD Sit-Up Standard:
35-54 Men: 40″ from top of seat to floor
35-54 Women: 37″ from top of seat to floor
60+ Men: 37″ from top of seat to floor
60+ Women: 31″ from top of seat to floor
D.
Three sets of:
Incline Dumbbell Bench Press x 10-12 reps
Rest as needed
Dumbbell Hammer Curl x 10-12 reps
Rest as needed
Athlete Notes:
All lungs in todays conditioning! Your 30 GHD sit ups to start the workout are like your “buy in.” The workout begins with your 21 burpees and shuttle run. Trust in your lungs here and push the pace on your burpee cadence and shuttle run speed. Stay safe with your shuttle runs but I want to see you moving! Go into this with a sprint like mentality 🙂
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.
Assault Bike or Echo Option
Six sets of:
90 Second Assault or Echo Bike @ 8/10 effort
15 Second Max Effort Sprint @ 10/10 effort
1:45 Spin @ 5/10 effort