February 24, 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
Bird Dog Shoulder Car x 5 rotations per side

A.
Six sets of:
Push Press x 1-2 reps
Rest 90-120 seconds between sets. Build over the course of the six sets.

B.
35-49:
Against a 3 minute clock, perform as many reps as possible of:
20 GHD Sit-Ups
75 Foot Handstand Walk (25′ increments)
Max Power Cleans (205/135lbs) in the remaining time.
Rest 90 seconds between sets and repeat for a total of FIVE sets or until you’ve accumulated 30 power cleans, whichever comes first.

50-54:
Against a 3 minute clock, perform as many reps as possible of:
15 GHD Sit-Ups
50 Foot Handstand Walk (10′ unbroken increments)
Max Power Cleans (185/125lbs) in the remaining time.
Rest 90 seconds between sets and repeat for a total of FIVE sets or until you’ve accumulated 30 power cleans, whichever comes first.

55-59:
Against a 3 minute clock, perform as many reps as possible of:
12 GHD Sit-Ups
25 Foot Handstand Walk (5′ unbroken increments)
Max Power Cleans (155/105lbs) in the remaining time.
Rest 90 seconds between sets and repeat for a total of FIVE sets or until you’ve accumulated 30 power cleans, whichever comes first.

60+:
Against a 3 minute clock, perform as many reps as possible of:
12 GHD Sit-Ups
3 Wall Walks
Max Power Cleans (125/85lbs) in the remaining time.
Rest 90 seconds between sets and repeat for a total of FIVE sets or until you’ve accumulated 30 power cleans, whichever comes first.

GHD Standards:
35-59 Men: 40in (102cm)
35-59 Women: 37in (94cm)
60+ Men: 37in (94cm)
60+ Women: 31in (78cm)

Scaling options for GHD Sit-Ups:
Medball Weighted Sit-Ups (20/14 lbs)

If you don’t have handstand walking yet then substitute with one of the following:
Freestanding Handstand Marching x 2 reps for every 5 ft’
Handstand Marching on Box x 2 reps for every 5 ft’
Wall Facing Handstand Marching x 2 reps for every 5 ft’
3-5 Wall Walks

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

*Pick a weight that 12 reps is doable, but challenging.

D.
Cooldown
12 Minute Bike, Jog or Walk and every 3 minutes complete 15 Reverse Snow Angels

E.
Long conditioning option:
Three rounds of:
60/50 Calorie Row
25 GHD Sit-Ups or Weighted Sit-Ups (20/14 lbs)”

General Training Notes
Push Press: Go big here! 🙂 Start your working sets around 65-70% and build over the course of the six sets, potentially to a new 1-RM. Take more time to rest between sets if needed.

Conditioning: We’ve got a *cough cough* fun combo of movements for you today. 😉 GHD sit ups paired with handstand walking and power cleans is a core burner! This workout is scored based on how many reps you accumulate each set for 1 final rep count. You are working against a 3 minute clock so move smoothly through the GHD sit-ups. This doesn’t need to be a sprint, just consistnently accumulate your reps here. Then, depending on your skill set, kick right up into your handstand walk. If handstand walking isn’t a strong suit then give yourself 15-20 seconds of rest to get composed and to repeat the cue that helps get you walking. Once you get your hands on the barbell it is go time. Fast singles here. If you accumulate 30 reps before 5 sets then your workout ends.

Scaling options: If you want to test your handstand walks in a workout but aren’t sure you will be able to make the distance then do max distance of handstand walking in 45 seconds. This way you still get some handstand walking in while preserving the intention of the workout. Please adjust the power clean weights if this is more then 70% of your 1-RM.”