February 10, 2024 – Masters Program

Mobility, Activation & Warm-Up
Band Assisted Pec Stretch x 60 seconds per side

Three sets of:
10 Single Arm DB Press
20 Alternating Shoulder Taps (plank position)
20 Banded Pass Throughs
20 Banded Pull Aparts

and finish with …

2 Minutes Easy Bike
30 Single-Unders
60 Seconds Medium Pace Bike
39 Double-Unders
30 Seconds Fast Pace Bike
30 Double-Unders

A.
Six sets of:
Push Press x 3 reps @ 78-80%
Rest 90-120 seconds between sets

B.
35-54:
Four sets of:
3 Minute Row for Max Calories
Immediately followed by…
Complete as many rounds and reps as possible in 2:00 of:
8 Overhead Squats (95/65 lbs)
8 Chest to Bar Pull-Ups

55+:
Four sets of:
3 Minute Row for Max Calories
Immediately followed by…
Complete as many rounds and reps as possible in 2:00 of:
8 Overhead Squats (65/45 lbs)
8 Pull-Ups

*No rest between time intervals. This workout takes 20 minutes total.
**Pick up where you leave off on the AMRAP each time.

***Treat this as 2 separate scored events. One score for the calories, the other score for total reps of the AMRAP.

Please do not accumulate more than 100 pull-ups. Stop the workout if you get to that volume.

Scaling Options for Chest-to-Bar/Chin-over-the-Bar Pull-Up (choose one of the following):
Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar / Chin-over-the-Bar Pull-Ups
Band Assisted

Long conditioning option:
Four rounds of:
50/40 Calorie Row
10 Strict Pull-Ups (use a band if you need assistance)
15 Russian Kettlebell Swings (weight up to the athlete)
20 Alternating Pistols OR Cossack Squats

C.
Three sets of:
8 Incline Bench Press (Barbell or Dumbbells)
Rest 90-120 seconds between sets

*Pick a weight that 8 reps is doable, but challenging.

D.
Three rounds of:
60 Second Weighted Plank Hold
40 Banded Triceps Pressdowns

*Minimal rest.

General Training Notes
Push-Press Focus: Back to your push-press progressions! These should be unbroken with a focus on full lockout overhead. I’ve noticed some of you have a tendency to overextend your low back to finish your rep. Try to avoid doing this by keeping the ribs down and driving the bar back to lock it out versus jutting your head forward to lock out.

Conditioning: A two scored component for todays conditioning! Muahahaha. One way to approach this is to treat this one like a full 22 minute workout and pace accordingly. The other way to approach it if we’re looking from a competition standpoint is to pick one of them and just hammer it and try to get the win, then stay as relevant as possible on the other portion. Either way you go let us know if you liked it and what you would have done differently! When it comes to the erg set up, I am a fan of setting the damper at a 5 but, if you are going for broke on the row, you may want to bump the damper up. If you are approaching this as a 22 minute workout then start at a steady pace with the goal of not dropping off on the last set. That means maybe dialing back your intensity on round one so that your rounds two and three will be same pacing but rate of perceived exertion has gone up. Lots of ways to approach this based on your strengths so please leave detailed notes for how you tackled this one.

Strength Accessory Finisher: Please increase the dumbbell weight from previous weeks.