Primary Training Session
Get Moving || Warm-Up
Three sets of:
50 Foot Monster Walk Forward
50 Foot Monster Walk Backward
30 Second Side Plank (each side)
50 Foot Bodyweight Walking Lunge
60 Second Wall Sit
Followed by…
Three sets of:
5 Kneeling Jumps
Rest 15 seconds between reps and 1-2 minutes between sets
A.
Eight sets of:
Banded Wide Foot Box Squat to 4″ Above Parallel x 2 reps
Rest 45-60 seconds between sets
**Special Notes**
-Load the bar to 70% of your 1RM and then add band tension that takes the lockout to an extra 25%.
-The focus is on standing up out of the bottom as fast as you possibly can. The purpose is not to lift heavy but to lift each rep with maximal speed.
B.
Every minute, on the minute, for 8 minutes:
3 Banded Speed Deadlifts @ 70%
**Special Note**
-Add 25% band tension at lockout.
-The focus is maximal speed on each lift. By maximal speed we mean we want you visualizing as though you were jumping with the barbell you exploded up so hard. If the bar is slowing down at all, stop or reduce the loading.
C.
Every 90 seconds, for 12 minutes (8 sets of):
Sets 1-3: 2 Hang Power Cleans + Power Jerk @ 70%
Sets 4-6: 1 Hang Power Clean + Power Jerk @ 80%
Sets 7-8: 1 Hang Power Clean + Power Jerk @ 90%
D.
Against a 2 minute clock for max reps:
15 Sandbag OR D-Ball Shoulder Squats (150/100lbs)
15/12 Calorie Ski-Erg or Row
Max Reps Toes-to-Bar OR Chest-to-Bar in the remaining time.
Rest 60 seconds and repeat for a maximum of FOUR sets
*On the 4th set the time is extended to 3 minutes*
Continue until you’ve reached 90 reps of Toes-to-Bar/Chest-to-Bar or until you have completed 4 intervals, whichever comes first.
*If you do not have access to a sandbag perform Double Kettlebell Front Racked Squats (70/53lbs).
*See notes for gymnastics choice.
E.
Three sets of:
25 GHD Hip Extensions
25 Weighted Side Bends (each side)
Rest as needed
Athlete Notes:
Squat fast, ski faster then hang on for whichever gymnastics movement you choose. We want to give you the choice to accumulate some volume at either movement – whichever you think you need more work on. This is one of those workouts where speed is rewarded. The faster you go and the longer you hang on the sooner you’ll be done. All that said, make sure you’re going through full range of motion on those squats. Don’t shorten the reps just because you want to go faster. Also, make sure you’re alternating shoulders each round. This is training, not the CrossFit Games. Don’t create imbalances!
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.
Bike Erg Endurance
3 Minute Ascending Effort Warm Up
Followed by…
Four sets of:
60 Second Hard Effort (high damper)
30 Second Fast Spin (low damper)
After the 4th set, rest 2 minutes, then…
7 Minutes @ 80% of 20 Minute Test Pace
Rest 60 seconds
2 Minutes @ 100+% of 20 Minute Test Pace
Rest 30 seconds
2 Minutes @ 100+% of 20 Minute Test Pace
Rest 30 seconds
7 Minutes @ 80% of 20 Minute Test Pace
Rest 60 seconds
3 Minutes @ 100+% of 20 Minute Test Pace
60 Second Recovery Spin (low damper high cadence)
3 Minutes @ 100+% of 20 Minute Test Pace
60 Second Recovery Spin (low damper high cadence)
7 Minutes @ 70% of 20 Minute Test Pace
Rest 60 seconds
60 Seconds @ 120+% of 20 Minute Test Pace
Rest 60 seconds
5 Minute Easy Spin Cooldown
Row Endurance
30 Minute Row @ Zone 2 Pace
*Every 6 minutes, including 0:00, perform a 10 second max effort burst followed by 50 Double Unders, then settle back into a zone 2 pace.
Gymnastics Conditioning
Two sets of:
20 Calorie Ski
20 Strict Handstand Push-Ups (55+: 15 reps with a 3-5″ riser)
20 Calorie Ski
Rest 1-2 minutes between sets
After the 2nd set, rest 2 minutes, then…
Three sets for times of:
100 Foot Handstand Walk (35-54: 50′; 55+: 25′ OR 3 Wall Walks)
Rest 30-45 seconds between sets