Mobility & Prehab
Chest-Opener x 6-8 reps @ 3011
Followed by …
CrossOver Symmetry Rows x 10 reps (medium to heavy band)
CrossOver Symmetry Reverse Flys x 10 reps (light band)
CrossOver Symmetry Pull Downs x 10 reps (medium to heavy band)
CrossOver Symmetry Victory x 10 reps (light band)
CrossOver Symmetry 90/90 Drill x 10 reps (medium to heavy band)
Warm-Up
2 Minutes BikeErg / Row / SkiErg
15 Supinated Grip Banded Pull-Aparts
2 Minutes BikeErg / Row / SkiErg
200 Meter Heavy Sandbag Carry
2 Minutes BikeErg / Row / SkiErg
10 Press in Split Jerk
A.
Every minute, on the minute, for 12 minutes:
*Split Jerk @ 70-80%
*The goal is perfect reps.
Do not just attempt to go 12/12 but attempt to go 12/12 with nearly perfect lifts
B.
35-54:
Every minute, on the minute, for 32 minutes (4 sets of):
Station 1: 45 Second Assault Bike
Station 2: 15 Box Jumps (24/20″; no bounding)
Station 3: Max Reps Strict Handstand Push-Ups
Station 4: Rest
Station 5: 45 Second Row
Station 6: 20 Russian Kettlebell Swings (70/53 lbs)
Station 7: Max Distance Handstand Walk OR Wall Walks
Station 8: Rest
55+:
Every minute, on the minute, for 32 minutes (4 sets of):
Station 1: 45 Second Assault Bike
Station 2: 15 Box Jumps (24/20″; no bounding and step-ups okay_)
Station 3: Max Reps Strict Handstand Push-Ups to 5″ riser
Station 4: Rest
Station 5: 45 Second Row
Station 6: 20 Russian Kettlebell Swings (53/35 lbs)
Station 7: Max Distance Handstand Walk OR Wall Walks
Station 8: Rest
Strict Handstand Push-Up Modifications (Choose one of the following):
Add a 3-5″ riser
15 Downward Dog Handstand Push-Ups
8-10 Hamstring Curl Handstand Push-Ups
8-10 Elevated Knee Handstand Push-Ups
C.
Three sets of:
10-15 Dumbbell Front Raises
10-15 Dumbbell Lateral Raises
Max Effort Hercules Hold
Rest 1-2 minutes
*Pick a weight light enough that you can achieve 10 reps but do not have to use any swinging assistance.
Athlete Notes:
Cardio city coming at you today. It’s the last week of the open so we want to make sure you’re still getting some good training in but many of you need to be fully prepared for Friday. This workout is designed to make you sweat, get your heart rate up, and practice some skills, but you shouldn’t be beat up or sore from it. Just move with intention and fast on the max reps/distance portion.
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.
Rowing Option
Two sets of:
250 Meter Row @ Easy Pace
250 Meter Row @ Moderate Pace
150 Meter Row @ Easy Pace
200 Meter Row @ Sprint Pace
Rest 2 minutes between sets
Followed by…
Two sets of:
20 Second Hard Effort Row
40 Second Easy Row
After the second set, rest 2 minutes, then…
Test 2000 Meter Row
*Note total time, average splits/500m, and average strokes/minute.
Compare results to 1/4/2023