Primary Training Session
Get Moving || Warm-Up
Every minute, on the minute, for 12 minutes:
Station 1: 50 Foot Sled Push (6/10 effort)
Station 2: 10 Dumbbell Thrusters (35/25lbs)
Station 3: 60 Second Echo or Assault Bike
Station 4: 10 Empty Bar Good Mornings + 10 Empty Bar Back Squats
A.
Every minute, on the minute, for 10 minutes:
3 Hang Power Snatches @ 65%
B.
Five sets of:
3 Front Squats @ 65%
Rest 90 seconds between sets
*Focus is on SPEED out of the bottom. If you cannot stand up fast enough to potentially turn this into a thruster then the weight is too heavy.
C.
For total time:
15-12-9 reps of:
Bar Muscle Ups
Deadlifts (225/155lbs)
After the 9’s, rest exactly 2 minutes, then…
12-9-6 reps of:
Bar Muscle Ups
Deadflits (275/185lbs)
OR
If you’re competing at Wodapalooza and would like to substitute an announced workout here, please do so.
D.
Option A:
Three sets of:
12-15 Glute Ham Raises
Rest 90-120 seconds between sets
Option B:
Three sets of:
20-25 Reverse Hypers @ 40+% of 1RM Back Squat
Rest 90-120 seconds between sets
Athlete Training Notes:
Today’s workout is all about pulling volume. Pulling, whether via barbell or gymnastics, always seems to be a movement pattern heavily attacked during the open and quarterfinals. We want to make sure that you’re ready for whatever may get thrown at you in a couple months. This workout is going to be largely dependent on your abilities as an athlete. Ideally we are able to go unbroken on all sets of bar muscle ups and then move consistently on the deadlifts. Find out what’s going to work best for you from a rep count to pacing strategy. Just keep in mind that a rest on the deadlifts is always going to be shorter than on bar muscle ups, especially at these light and moderate loads typically seen during open and quarterfinal tests. In every workout there are seconds gained and seconds lost. If a 15 second break on deadlifts means that you transition faster back to the pull-up bar and don’t take a break there then you’ve gained seconds against someone that goes unbroken on deadlifts but takes a 30 second break before starting their muscle ups.
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.
Additional Cardio Option 1
Twelve sets of:
45 Second Row, Bike or Ski for MAX Calories
Rest 60 seconds between sets
Additional Cardio Option 2 Core and Abs
Four to Six sets of:
10 Minute Bike or Row @ Easy Pace (slower than zone 2)
25 GHD Sit-Ups
Gymnastics Accessory
Five sets of:
8 Wall Walks
8 Wall Facing Strict Handstand Push-Ups
Rest 1-2 minutes between sets
35-49:
Five sets of:
6 Wall Walks
6 Wall Facing Strict Handstand Push-Ups
Rest 1-2 minutes between sets
50-54:
Five sets of:
4 Wall Walks
4 Wall Facing Strict Handstand Push-Ups
Rest 1-2 minutes between sets
55-59:
Five sets of:
2 Wall Walks
2 Wall Facing Strict Handstand Push-Ups
Rest 1-2 minutes between sets
60+:
Five sets of:
4 Wall Walks
4 Strict Handstand Push-Ups to 3-5″ riser
Rest 1-2 minutes between sets
Running Progressions
Sixteen sets of:
Run 100 Meters @ 5-10 Seconds Faster than Mile PR Pace
Easy Jog or Fast Walk 50 Meters
Sleds and Carries
Every 90 seconds, for 15 minutes (5 sets of):
Station 1: 100 Foot Reverse Sled Drag
Station 2: 150 Foot HEAVY Farmer Carry