Mobility, Activation & Warm-Up
400 Meter Run @ easy pace
Hamstring Floss x 60 seconds per side
400 Meter Run @ medium pace
Two sets of:
Medball Hamstring Curl x 10 reps
Single Leg RDL x 10 reps per leg
Reach Thrus x 3 reps
and finish with …
Back Extension Hold x 60 seconds
A.
Every minute, on the minute, for 10 minutes:
3 Banded Speed Deadlifts @ 70-75%
**See Note**
B.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest 60 seconds
Banded Face Pulls x 15 reps
Rest 60 seconds
C.
35-54:
Complete as many rounds and reps as possible in 30 minutes of:
20 Toes to Bar or GHD Sit-Ups
10 Alternating Pistols
50 Double Unders
*2 Rope Climbs
10 Alternating Pistols
400 Meter Run
*Every round you will increase by 2 Rope Climbs
55+:
Complete as many rounds and reps as possible in 30 minutes of:
15 Toes to Bar or GHD Sit-Ups
10 Weighted Medball Step-Ups (20/14 lbs)
50 Double Unders
*1 Rope Climbs
10 Weighted Medball Step-Ups (20/14 lbs)
400 Meter Run
*Every round you will increase by 1 Rope Climb
You may substitute 3 Strict Pull-Ups for every 1 Rope Climb
Substitutions for Double-Unders:
Single-Unders x Double the reps
Reduce the Double-Under reps by half
Toe Taps x Double the reps (toe tap to a 25lbs plate)
D.
Three sets of:
90 Second Weighted Chinese Plank
40-50 Banded Triceps Pressdowns
General Athlete Notes:
Two more sets of your deadlifts this week compared to last week and you can build a little higher in weight! You’ll move into some strength accessory work following the deadlifts with some single leg work and upper body rowing. The BSS will help prep you for the pistols in the conditioning piece. The conditioning piece today requires mental engagement and consistent effort. We’re mixing some skill work with some aerobic work. The goal should be 1-2 sets on all sets of toes to bar, then work on efficiency on those pistols. Ensure you are getting low enough with each pistol. After that you’ll grab your rope and try to knock out the reps in as few sets as possible (no planned breaks here). Then we’re on to the rope where efficiency is going to be your friend especially as rounds creep higher and higher. Set a goal for time per climb and then try to stick to that. As you get tired account for that and add a few extra seconds per climb, but since you get to use your feet try not to waste too much time on the ground between reps. After that you’re back to another set of pistols and then out the door for a 400 meter run. We’re looking for that to be your active recovery in the workout. The goal is to keep your round splits as close as possible throughout. If the first round takes you 5 minutes and round 2 takes you 10 then you know something went wrong.