Primary Training Session
Get Moving || Warm-Up
Three rounds of:
100 Foot Suitcase Carry (each arm)
100 Foot Single Arm Overhead Carry (each arm)
5 Divebomber Push-Ups
5 Inchworms
10 Alternating Scorpion Kicks (each side)
Followed by…
Two sets of:
10-12 Strict Pull-Ups
3 Dynamic Push-Ups (to a 25lb plate)
A.
Three sets of:
30 to 45 second Shoulder Supported Handstand Hold
Rest 30 seconds
30 to 45 second Nose to Wall Handstand Hold
Followed by…
Three sets of:
6-8 Back to Wall Donkey Kicks
Followed by…
Spend 5-10 minutes working on kicking up to a handstand. Focus on hand placement and finding your balance point. You can perform this on the wall or open floor.
B.
Four sets of:
Handstand Push-Up Drop Sets*
Rest 1-2 minutes between sets
*Pick 3 different heights. Start out with the most difficult height. Once you are 1-2 reps away from failure have a partner add in the second height, this can be a pad. Again once you are a couple reps short of failure have your partner add the final pad. This is a similar concept to the board press variation of bench press.
C.
Every minute, on the minute, for 30 minutes (5 sets of):
Station 1: 15-18/12-15 Calorie Echo/Assault Bike OR 18-20/14-16 Calorie Concept 2 Bike Erg
Station 2: 5 Pull-Ups + 4 Chest to Bar Pull-Ups + 3 Bar Muscle Ups
Station 3: Rest
Station 4: 15-18/12-15 Calorie Echo/Assault Bike OR 18-20/14-16 Calorie Concept 2 Bike Erg
Station 5: 5 Toes to Rings + 4 Ring Muscle Ups + 3 Ring Dips
Station 6: Rest
Modifications for 5 Pull-Ups + 4 Chest to Bar Pull-Ups + 3 Bar Muscle Ups:
Sub for 12-15 Pull-Ups or 8-10 Chest to Bar Pull-Ups or 6-8 Bar Muscle Ups
Modifications for 5 Toes to Rings + 4 Ring Muscle Ups + 3 Ring Dips:
Sub for 12-15 Dips or 15-20 Toes to Rings
General Training Notes:
This is going to be one of our most challenging gymnastics volume EMOM’s yet. We’ve got two complexes that are going to take around 30 to 45 seconds to complete so that’ll be a lot of time under tension. Make sure you’re shaking it out during the rest minutes because your arms will start to be pumped up after a couple rounds. Aim to be off the bikes in around 40 to 45 seconds, take a few deep breaths then try your best to remain unbroken on the gymnastics complexes. If these are easy for you there is always the option to add reps. If they’re a little too tough that’s ok too either decrease reps or follow the modifications.
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
Every 9 minutes, for 36 minutes (4 sets of):
400 Meter Run
20 Lateral Step Overs (20″)
1000 Meter Concept 2 Bike Erg
20 Lateral Step Overs
400 Meter Run
*Wear a 20lb vest or ruck.
35-54:
Every 9 minutes, for 36 minutes (4 sets of):
400 Meter Run
15 Lateral Step Overs (20″)
1000 Meter Concept 2 Bike Erg
15 Lateral Step Overs
400 Meter Run
55+:
Every 9 minutes, for 36 minutes (4 sets of):
200 Meter Run
15 Lateral Step Overs (20″)
1000 Meter Concept 2 Bike Erg
15 Lateral Step Overs
200 Meter Run
Ropes & Sleds
Five rounds not for time of:
50 Foot Hand Over Hand Rope Pull
*reset rope*
50 Foot Hand Over Hand Rope Pull
15-20 Unbroken Toes to Bar (55+: 10-15 Unbroken Toes to Bar)
Zone 2
Accumulate 65-70 minutes at a Zone 2 Pace.
Options:
Concept 2 Bike Erg
Easy Jog
Hike
Outdoor Bike
**Special Note**
Please wear a heart rate monitor if you can during these, at least for the first few, so that you are able to get a good feel for pacing and how that affects your heart rate.