Primary Training Session
Individual Warm Up:
Every 4 minutes, for 16 minutes (4 sets of):
6*
8*
10 Lateral Burpees Over the Dumbbell
Easy bike the remainder of the interval
*Set 1 – 6 supinated grip strict pull-ups and 8 alternating dumbbell snatches
*Set 2 – 6 pronated grip strict pull-ups and 8 single arm dumbbell overhead squats (each arm)
*Sets 3/4 – 6 muscle ups (bar or ring) + 8 alternating single arm dumbbell squat snatches
Team Warm Up:
Synchronize all the individual movements.
A.
Every 2:30, for 15 minutes (6 sets of):
5 Power Jerks @ 80%
B.
Individual Option:
For time:
15 Line Facing Burpees
2 Shuttle Runs
20 Line Facing Burpees
3 Shuttle Runs
25 Line Facing Burpees
4 Shuttle Runs
30 Line Facing Burpees
5 Shuttle Runs
25 Line Faing Burpees
4 Shuttle Runs
20 Line Facing Burpees
3 Shuttle Runs
15 Line Facing Burpees
2 Shuttle Runs
Team Options:
15 Synchronized Line Facing Burpees
2 Shuttle Runs (Pair 1)
2 Shuttle Runs (Pair 2)
20 Synchronized Line Facing Burpees
3 Shuttle Runs (Pair 1)
3 Shuttle Runs (Pair 2)
25 Synchronized Line Facing Burpees
4 Shuttle Runs (Pair 1)
4 Shuttle Runs (Pair 2)
30 Synchronized Line Facing Burpees
5 Shuttle Runs (Pair 1)
5 Shuttle Runs (Pair 2)
25 Synchronized Line Facing Burpees
4 Shuttle Runs (Pair 1)
4 Shuttle Runs (Pair 2)
20 Synchronized Line Facing Burpees
3 Shuttle Runs (Pair 1)
3 Shuttle Runs (Pair 2)
15 Synchronized Line Facing Burpees
2 Shuttle Runs (Pair 1)
2 Shuttle Runs (Pair 2)
For the shuttle runs, 1 rep = 25 feet down AND back (50 feet total = 1 rep).
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.
For this accessory piece, you will need three different dumbbell weights. Dumbbell weight 1 should be something you can achieve at least 15 reps. Weight 2 should be slightly lighter, and weight 3 again slightly lighter.
Two sets of:
Max Dumbbell Push Press @ Weight 1
Rest 15 Seconds
Max Dumbbell Push Press @ Weight 2
Rest 15 Seconds
Max Dumbbell Push Press @ Weight 3
Rest 15 Seconds
Max Feet Elevated Ring Rows
Rest 90 seconds
E.
Three sets of:
Max Effort Dumbbell Tate Press (aim for 12-15)
Rest 1-2 minutes
Athlete Training Notes:
Today’s workout is a re-test of an old quarterfinals team workout. If you’re hitting the individual option there is no rest built in. If you’re hitting the team option you’ll get a tiny bit of rest. You’ll have to strategize with your teammates who is going to be better off going straight from the run into the burpees and who will be better going from the burpees straight into the run. That said, the shuttle runs are not that long of a break so don’t expect to be recovered during that time, it’s just a quick chance to catch your breath. This workout is 100% a burpee workout so it’s all about maintaining your pace on those and not letting them drop off during the rounds of 25, 30, and 25.
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
In a team of 2, perform the following:
500 Foot Sandbag Bearhug Carry (150/100lbs – split however)
*Calorie Echo/Assault Bike
150 Foot Handstand Walk (each at same time – 25 foot increments)
25 Sandbag to Shoulder (150/100lbs – split however)
*Calorie Row
150 Foot Handstand Walk (each at same time – 25 foot increments)
50 Sandbag Bearhug Squats (150/100lbs – split however)
*Calorie Echo/Assault Bike
500 Foot Sandbag Bearhug Carry (150/100lbs – split however)
Calories:
100 for Male/Male
88 for Male/Female
76 for Female/Female
55+ Calories:
80 for Male/Male
68 for Male/Female
46 for Female/Female
Sandbag weight: 100/50 lbs
*If performing this individually, then perform 50% of all movements that are split up (not the handstand walk) and then 40/32 calories on a machine.
Team of four option:
150 Foot Worm Lunge (drop every 50 feet and turn around)
*Calorie Echo/Assault Bike
75 Foot Handstand Walk (each at same time – 25 foot increments)
15 Worm Clean and Jerks
75 Foot Handstand Walk (each at same time – 25 foot increments)
*Calorie Row
75 Foot Handstand Walk (each at same time – 25 foot increments)
15 Worm Clean and Jerks
75 Foot Handstand Walk (each at same time – 25 foot increments)
*Calorie Echo/Assault Bike
150 Foot Worm Lunge (drop every 50 feet and turn around)
Running Progressions
At warm up pace:
1-Mile Run
Followed by…
Two rounds of:
50 Foot High Knees
50 Foot Butt Kickers
50 Foot Carioca Right
50 Foot Carioca Left
50 Foot High Skips
50 Foot Reverse Skips
50 Foot Broad Jump (quick jumps)
Followed by…
Every 3 minutes, for 24 minutes (8 sets of):
400 Meter Run @ 5k Pace
*Walk during rest*
Grip Strength
Five sets of:
Max Weighted Strict Pull-Ups (70/50lbs)
Rest 60-90 seconds between sets
35-54: 50/25 lbs
55-59: 25/15 lbs
60+: Bodyweight
Followed by…
Three sets of:
Max Effort Weighted Bar Hang (70/50lbs)
Rest 60-90 seconds between sets
35-54: 50/25 lbs
55-59: 25/15 lbs
60+: Bodyweight
Followed by…
Accumulate 5 minutes of Barbell Wrist Rollers
Additional Swimming Option
Five sets for total time of:
100 Meter Swim
Rest 30 seconds
50 Meter Swim
Rest 30 seconds
100 Meter Swim
Rest 2 minutes