Primary Training Session
Get Moving || Warm-Up
Every 4 minutes, for 12 minutes (3 sets) of:
15/12 Calories of Rowing or Bike Erg
4 Strict Pull-Ups
4 Strict Toes-to-Bar
4 Kipping Pull-Ups
12 Burpees to Pull-Up Bar
A.
Six sets of:
4 Push Press @ 60+%
Rest 75 seconds between sets
*Build based on quality over the 6 sets.
B.
Complete as many reps as possible in 2 minutes of:
30 Foot Handstand Walks with a Pirouette in every 6 foot section.
*When you finish the 30 feet, turn around and come back, until the 2 minute mark hits. followed by…
followed by…
Every minute, on the minute, for 3 minutes:
15-20 GHD Sit Ups
Repeat for 2 sets for a total of 10 minutes
C.
Five rounds for time:
3 Rope Climbs
8 Dumbbell Bench Press (90/60lbs)
200 Foot Dumbbell Farmer Carry (90/60lbs)
D.
Three sets of:
10-12 Dumbbell Shoulder Press
Rest as needed
Followed by…
Three sets of:
15 Standing Dumbbell Overhead Triceps Extensions
Rest as needed
Athlete Notes:
There’s nowhere for your grip to hide in this workout. It’s going to completely come down to managing that grip fatigue and not failing bench press reps. We saw people start off strong at semi’s only to get buried later on. Be smooth and consistent on the ropes. Work on trying to kick up with the dumbbells already locked out so you don’t waste a rep – remember the rep starts from extension, not from the bottom. Try to relax your grip a little bit here if you can, but dumbbells are tough to do that with, so be careful. Then on the farmer carry work on getting a solid hook grip and running those dumbbells, don’t waste time under tension by walking them, this should be a quick transition station. Use 10-15 seconds after the farmer to chalk up and shake your arms out then get back on the rope. Remember you get to use your legs so if you have to do 1 extra pull that’s ok.
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.
Mixed Modal Team/Partner
Winner Losers Machines
Alternating 1:1 with a partner for 10 rounds EACH…
15/10 Calorie Assault Bike
10 Burpees to a 25# plate
15/10 Calorie Assault Bike
*Wear a vest
**Calorie rollover from the first bike sprint counts towards the final 15/9 calories.
***Reset the monitor when each partner begins a round
Bike Erg Option
Four rounds for quality of:
3000 Meter Bike Erg OR 3500 Meter Echo Bike
3 Pegboard Ascents
6 Deficit Parallette Handstand Push-Ups (8/6″)(kipping ok)
9 Crossover Double Unders
35-54:
Four rounds for quality of:
3000 Meter Bike Erg OR 3500 Meter Echo Bike
2 Pegboard Ascents
4 Deficit Handstand Push-Ups (4/2″)(kipping ok)
6 Crossover Single-Unders
55+:
Four rounds for quality of:
3000 Meter Bike Erg OR 3500 Meter Echo Bike
1 Pegboard Ascents (3 pegs up)
4 Handstand Push-Ups (kipping ok)
6 Crossover Single-Unders
Additional Work
Accumulate:
30 Quality Wall Facing Handstand Push Ups
55+: Strict Handstand Push-Ups to 2″ Riser
Three sets of:
Banded Pull Aparts x 30 reps
Banded Tricep Extensions x 30 reps