Primary Training Session
Get Moving || Warm-Up
Two rounds of:
200 Meter Jog
100 Foot Single Arm Overhead Carry (each arm)
20 Banded Face Pulls
30 Second Ring Hang
40 Plank Position Shoulder Taps (20/arm)
50 Single Unders
Followed by…
Three sets of:
8-10 Standing Lateral Medball Wall Slams Each Side
Rest as needed between sets
A.
Four to five sets of:
6-8 Low Ring Transitions
Rest as needed
Followed by…
Two to three sets of:
8-10 Pop Swings
Rest 45-60 seconds between sets
Followed by…
Two sets of:
8-10 Ring Jump to Catch Position
Followed by…
One set of:
Max Unbroken Ring Muscle Ups**
**If this is less than 20, continue until you have achieved 15-20 total reps.
B.
Pick one of the following for rope climb practice…
Accumulate 20 total climbs.
Either perform one rep every 15, 20, 25, or 30 seconds.
Followed by…
Four sets of:
10-12 Wide Grip Banded Strict Pull-Ups
10-12 Strict Ring Dips
Rest as needed
C.
Every minute, on the minute, for 30 minutes (5 sets of):
Station 1: 200 Foot Shuttle Run + Max Strict Handstand Push-Ups
Station 2: 200 Foot Shuttle Run + Max Toes to Bar
Station 3: 200 Foot Shuttle Run + Max Handstand Walk OR Wall Walks
Station 4: Rest
Station 5: 60 Second Assault/Echo Bike @ 75/65+ RPM
Station 6: Rest
Athlete Notes:
Last Tuesday of this current cycle has us hitting a nasty EMOM. The first 3 minutes you’re working for 3 minutes straight. You’ll hit your shuttle runs at the top of the minute then use the rest of the time to work through the specific gymnastics movements. Then you get a minute rest before we hit a full 60 seconds on the bike at a pretty aggressive pace. That’ll be sandwiched by another minute of rest before we start all over again. 3 minutes on, 1 minute off, 1 minute on, 1 minute off. We’re teaching your body to work and adjust to different stimulus and energy systems during a workout while still being able to perform some gymnastics skills.
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 8 minutes, for 32 minutes (4 sets of):
500/450 Meter Row
1000 Meter Concept 2 Bike Erg OR 400 Meter Run
500/450 Meter Ski
100 Double Unders
Ropes & Sleds
Four sets of:
50 Foot HEAVY Rope Pull
50 Foot Sled Push (back to the start)
50 Foot HEAVY Rope Pull
50 Foot Sled Push (back to the start)
Rest as needed
*Semi-finals style pulling for these today. The weight should be heavy to where you cannot do a tru hand over hand.
Zone 2
Accumulate 70-75 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.