Primary Training Session
Get Moving || Warm-Up
Three rounds at increasing effort of:
10/7 Calorie Bike or Row
100 Foot Pec Stick Walk or Pec-Activated Med-Ball Walk
100 Foot Sandbag Bearhug Carry (light)
5 Divebomber Push-Ups
10 Ring Rows
Followed by…
Two sets of:
5 Half Kneeling Medball Lateral Slams Each Side
Rest as needed
A.
Five sets of:
30 Seconds of Back to Wall Handstand Marching
30 Second Rest
Followed by…
Four sets of:
40 Seconds of Wall Walks
20 Second Rest
Followed by…
Three sets of:
60 Second Nose to Wall Hold
60 Second Rest
B.
Every minute, on the minute, for 15 minutes:
Station 1: 8-10 Supinated Grip Strict Pull-Ups
Station 2: 15 Toes to Rings
Station 3: 3-4 Pirouettes OR 8-10 Ring Dips
C.
Every minute, on the minute, for 32 minutes (8 sets of):
Station 1: 18-20/14-16 Calorie Row
Station 2: 6-8 Dumbbell Burpee Box Step Overs (50/35lbs to 20″)
Station 3: 25 Foot Handstand Walk + 4 Ring Muscle Ups
Station 4: 60-75 Double Unders
Handstand Walk modification: 2 Wall Walks
Muscle Up modification: 4 Bar Muscle Ups or 8 Dips
Athlete Training Notes:
It has been awhile since we hit an EMOM without a rest minute in it but today’s workout shouldn’t necessarily require one as there’s no “max reps” minute. The row should be something that takes you about 50 seconds at a hard pace. For guys that would mean you’re holding about 1300 cal/hr and for ladies about 1000-1050 cal/hr. After that you’ll move to the dumbbell burpee box step overs where we’re looking for those to be done in about 35-40 seconds. Don’t stop at 6 unless you’ve hit that time domain. Challenge yourself to get all 8 reps, especially since it’s a 20″ box for everyone. From there we’ll move to the skill minute where you should hopefully be able to knock out the 25 feet unbroken and the 4 muscle ups unbroken both taking about 40 seconds total. Our last minute is going to be the double unders where if you stay unbroken you’ll be done in less than 45 seconds. Each station should essentially give you enough time to take 1-2 deep breaths before starting the next one.
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.
Strongman
Complete as many rounds and reps as possible in 5 minutes of:
100 Foot Sandbag Bearhug Carry
100 Foot Sandbag Shoulder Carry
Followed immediately by…
Complete as many rounds and reps as possible in 5 minutes of:
100 Foot Farmer Carry
100 Foot Double Kettlebell Front Rack Carry
Echo/Assault Bike Power Output
Every 2 minutes, for 10 minutes (5 sets of):
20/16 Calorie Echo Bike SPRINT
Alternating Conditioning
Ten sets of:
2 Minute Row for Calories
2 Minute Window to Complete:
5 Right Arm Dumbbell Snatches
5 Chest to Bar Pull-Ups
10 Wall Balls (20/14lbs to 10′)
5 Left Arm Dumbbell Snatches
5 Chest to Bar Pull-Ups
10 Wall Balls (20/14lbs to 10′)
*Rest the remainder of that 2 minute window until the next bike begins.
**Score is total calories. If you do not finish the required reps in the 2 minute working window then your score for that round does not count.
Running
800-1600 Meter Warm Up
Followed by…
Two sets of:
4:00 Run @ 90-100% of Mile Pace
90 Second Walk
Followed by…
800-1600 Meter Cool Down