Primary Training Session
Get Moving || Warm-Up
Three rounds at increasing effort of:
10/7 Calorie Bike or Row
100 Foot Single Arm Overhead Carry (each arm)
60 Second Push Up Plank Hold
30 Second Hang from Pull-Up Bar
100 Single Unders
A.
Option 1…
Every 90 seconds, for 24 minutes (4 sets of):
Station 1: 10 Toes to Ring + 10 Low Ring Transitions
Station 2: Wall Walk + 30-45 Second Nose to Wall Handstand Hold
Station 3: Max Banded Strict Pull-Ups
Station 4: Spend 60 Seconds Practicing Handstand Walking
OR
Option 2…
Every 90 seconds, for 24 minutes (4 sets of):
Station 1: 3 Toes to Ring + 3 Ring Muscle Ups + 3 Ring Dips + 3 Ring Muscle Ups
Station 2: Wall Walk + 30-45 Second Nose to Wall Handstand Hold
Station 3: 5 Chest to Bar Pull-Ups + 4 Toes to Bar + 3 Bar Muscle Ups + 2 Pull-Overs
Station 4: 100 Foot Handstand Walk (25 Foot Increments)
B.
Every minute, on the minute, for 20 minutes (4 sets of):
Station 1: 14-16/12-14 Calorie Assault or Echo Bike
Station 2: 12-15 Chest-to-Bar Pull-Ups
Station 3: 14-16/12-14 Calorie Ski Erg, Row
Station 4: 50 Double Unders + Max Ring or Bar Muscle Ups
Station 5: Rest
Then, at the 20 minute mark…
Three rounds for time of:
15/12 Calorie Assault or Echo Bike
15 Chest-to-Bar Pull-Ups
15/12 Calorie Ski Erg or Row
50 Double Unders
5 Ring or Bar Muscle Ups
*Substitution for Ring or Bar Muscle Ups is 10 Dips for both (Max Dips during the EMOM).
Athlete Training Notes:
Today is a lot of skill work followed by an EMOM/for time piece. We haven’t hit one of these in awhile so it seems perfect for our first of two transition weeks. Really focus on quality movement during the first skill piece and then when we get to the metcon we want to see you holding consistent numbers during the first 20 minutes, then cut it loose during the three rounds. The bike station should be something that takes about 45 to 50 seconds at an 80% effort. The chest to bar should be something you can perform unbroken for as many rounds as possible but 2 sets max. For the row we’re looking again for another 45 to 50 seconds. The max reps station we want you focusing on the skill piece so if the double unders means you’re only getting 1 or 2 reps then cut those back a bit to get more of the gymnastics work in. For the three rounds we’re looking for you to up the perceived effort a bit and at a maxmium you keep the movements going on the minute. Ideally we are finishing that section in 10 minutes or less.
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
Five rounds of:
200 Foot Dumbbell Farmer Carry (70/50lbs)
200 Foot Sandbag Bearhug Carry (150/100lbs)
Echo/Assault Bike Power Output
Every 6 minutes, for 12 minutes (2 sets of):
35 Second Max Effort Echo Bike
Alternating Conditioning
45 Minute Echo Bike @ Zone 2 Pace
*Every 9 minutes, including 0:00, perform a 22 second burst (200 watts higher), then resume at zone 2 pace.
Running
800-1600 Meter Warm Up
Followed by…
Re-Test 1600 Meter Run
Followed by…
800-1600 Meter Cool Down