Primary Training Session
Get Moving || Warm-Up
Five sets, performed at 80%:
25/20 Calorie Assault or Echo Bike
100 Foot Kettlebell Front Rack Carry
100 Foot Kettlebell Overhead Carry
A.
Four sets of:
Deadlift x 8 reps
Rest as needed
Start your first set around 70% and build. Deadstop between every rep then get tight and lift the bar as fast as possible every time while keeping proper technique.
B.
Option A-
For time:
4 Wall Walks (onto a 4″ plate)
8 Wall Facing Deficit Strict Handstand Push-Ups
Rest 60 seconds
3 Wall Walks (onto a 4″ plate)
6 Wall Facing Deficit Strict Handstand Push-Ups
Rest 60 seconds
2 Wall Walks (onto a 4″ plate)
4 Wall Facing Deficit Strict Handstand Push-Ups
OR
Option B-
For time:
6 Wall Walks
18 Nose to Wall Shoulder Taps
Rest 60 seconds
5 Wall Walks
15 Nose to Wall Shoulder Taps
Rest 60 seconds
4 Wall Walks
12 Nose to Wall Shoulder Taps
TIME CAP FOR BOTH OPTIONS = 9 MINUTES (INCLUDING REST)
C.
Every 4 minutes, for 12 minutes (3 sets) of:
15/10 Calorie Row
20 Thrusters (105/75lbs)
15/10 Calorie Row
When the clock reaches 12:00…
Every 4 minutes, for 8 minutes (2 sets) of:
15/10 Calorie Row
20 Burpees Over Erg
15/10 Calorie Row
Athlete Notes:
There’s a lot of rowing on the menu today and the time windows are going to be tough, but if you row at a consistent pace (around 1300-1500 for men and 1000-1200 for women) and hit the thrusters unbroken you’ll have at least a minute of rest during the first section. The second one will naturally take a little longer because the burpees are slower than the thrusters, but we are still anticipating a minute or so of rest if you push the pace hard. It’s only two sets so you might as well sprint them and earn your weekend!
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 Option
Accumulate 40 minutes on any cardio implement you would like at a Zone 2 Heart Rate.
Core Option
Three rounds of:
30 Russian Twists (each side)
30 Alternating Leg V-Ups
30 Flutter Kicks (each leg)
Rest 30 seconds
Arm Pump
Five sets of:
10 Barbell Curls
10 Barbell Skull Crushers
Rest 45 seconds