Activation & Warm-Up
General Running Warm-Up
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backwards
Bunny Hops
Suicides, remain forward facing throughout
and then …
Two sets of:
Shoulder Mash x 30 seconds per side
Shoulder Circles x 10 reps each direction
Banded Presses x 10 reps
A.
Four sets of:
5 Push Press @ 60+%
Rest 90 seconds between sets
*Build based on quality over the 4 sets.
B.
35-54:
Every 3 minutes, for 9 minutes (3 sets) of:
3 Toes to Bar
3 Bar Muscle Ups
2 Toes to Bar
2 Bar Muscle Ups
1 Toes to Bar
1 Bar Muscle Ups
55+:
Every 3 minutes, for 9 minutes (3 sets) of:
3 Toes to Bar
3 Chest-to-Bar Pull-Ups
2 Toes to Bar
2 Chest-to-Bar Pull-Ups
1 Toes to Bar
1 Chest-to-Bar Pull-Ups
Scaling options
Bar Muscle-Ups (choose one of the following):
Jumping Bar Muscle-Ups
Banded Bar Stomps
Chest-to-Bar Pull-Ups
Band Assisted Bar Muscle-Ups
Chest-to-Bar Modifications (choose one of the following):
Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar
Band Assisted
Toes-to-Bar (choose one of the following):
Knees-to-Elbows
Knees-to-Chest
V-Ups
C.
Four rounds for time of:
15/12 Calorie Assault or Echo Bike
200 Meter Run
20 Box Jump Overs (24/20″)
15/12 Calorie Ski or Row
200 Meter Run
20 Wall Ball Shots
35-54: 20/14 lbs to 10/9′ target
55+: 20/10 lbs to 9′ target
TIME CAP = 30 MINUTES.
General Training Notes
You’ve got a slightly different gymnastic focus today! You get to work on some volume with toes-to-bar and BMU or C2B Pull-Ups. If these are strong movements for you then go every 2 minutes instead of every 3 minutes. Use this as an opportunity to focus on movement quality and challenge yourself to stay unbroken for as long as you can. Then you head into a longer conditioning piece. Stay consistent on your box jump overs and wall ball shots, ideally keeping your wall ball shots unbroken. To manage your hear rate, try jumping onto the box then turning as you step down. The step down will help your breathing. The 200 meter runs don’t need to be a sprint, just use it as an opportunity to flush out your legs. If you want to challenge yourself on this then go with a heavier wall ball 🙂