Primary Training Session
Get Moving || Warm-Up
Three rounds of:
60 Ring Plank Push Up Hold
15 Pronated Grip Band Pull Aparts
15 Supinated Grip Band Pull Aparts
15 Banded Presses
Max Unbroken Inverted Rows
A.
Five sets of:
6-8 Low Ring Transitions
Rest as needed
Followed by…
Five sets of:
4-5 Air Chair Swings
Followed by…
Ten reps of:
1 Seated Ring Muscle Up (use a band if needed)
Rest as needed
Followed by…
Three sets of:
15-20 Second Full Support Hold on Rings
15-20 Second Bottom of Dip Hold
15-20 Second Top of Ring Row Hold
B.
Option A:
Three rounds for time of:
7 Ring Muscle Ups
200 Meter Run
Option B:
Three rounds for time of:
15 Strict Dips
200 Meter Run
Option C:
Three rounds for time of:
12 Strict Pull-Ups
200 Meter Run
C.
Every minute, on the minute, for 30 minutes (6 sets of):
Station 1: 15-18/12-15 Calorie Row
Station 2: 50-75 Foot Handstand Walk
Station 3: 300 Foot Shuttle Run (25 foot increments)
Station 4: 7 Bar Muscle Ups + Max Crossover Single Unders
Station 5: Rest
Athlete Training Notes
Skills and cardio coming up today. For the first piece we’ve got a volume accumulation style workout with options based on your abilities and what you’re looking for today. For that we’ll be looking for unbroken sets and then a pace on the run that is aggressive but still allows you to come back and knock out another unbroken set. Afterwards we’ll hit a 30 minute EMOM which pairs some more cardio with some skills. The goal on today’s EMOM is to take about 45-50 seconds on each of the first 3 stations, max out station 4, and then take a 60 second rest. Remember, the hardest part is starting so just start at the turn of every minute and make sure you’re staying ahead of the clock.
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 “Winners and Losers”
Five sets for times of:
20/16 Calorie Echo/Assault Bike
30 Wall Balls (20/14lbs to 10′)
Rest or alternate full sets 1:1 with a partner until you’ve completed FIVE sets each.
35-54: 20 Wall Ball Reps
55+: 20 Wall Ball Reps at 20/10 lbs to 9′ target
Strongman
Five sets for times of:
200 Foot Sandbag Bearhug Carry (150-200/100-150lbs)
200 Foot Farmer Carry (70/53lbs)
Rest 1:1 or alternate full sets 1:1 with a partner.
35-54: 125-150/75-100 lbs; 70/53 lbs
55+: 100-125/50-75 lbs; 53/35 lbs
Plyometrics and Power Output
Three sets of:
10 Max Effort Med Ball Lateral Speed Throws Left
Rest 60 seconds
10 Max Effort Lateral Speed Throws Right
Rest 60 seconds
Followed by…
Three sets of:
10 Alternating Med Ball Lateral/Vertical Slams (5 Each Side)
Rest 1-2 minutes
Followed by…
Six to Eight sets of:
NFL “I” Test
Rest as needed
*Sets are terminated if intensity drops.
Additional Cardio Option 2
45 Minute Echo or C2 Bike @ Zone 2 Pace
*At the 7, 14, 21, 28, 35, and 42 minute marks perform a 7 second burst for max wattage, then settle back into your zone 2 pace.