Primary Training Session
Get Moving || Warm-Up
5 Minute Bike or Row @ Ascending Effort
Followed by…
Three rounds of:
15 Banded Good Mornings
10 Monster Walk Steps (forward and backward)
15 Monster Band Hip Bridges
10 Goblet Squats
Followed by…
Two sets of:
10 Ring Rows
20-30 Second Dip Support Hold
5 Burpee Broad Jumps
A.
Every minute, on the minute, for 8 minutes:
3 Power Clean and Jerks @ 135-165/95-115lbs
B.
Eight sets of:
3 Sumo Deadlifts @ 65-70% + 15-20% Band Tension
Rest 60 seconds between sets
*Full reset at the bottom of each rep.
**Focus is SPEED.
C.
Individual Quarterfinals Workout 1
For time:
9 Front Squats @ Weight 1 (225/155lbs)
9 Handstand Walks (25 feet = 1)
15 Front Squats @ Weight 2 (185/125lbs)
15 Ring Muscle Ups
21 Front Squats @ Weight 3 (135/95lbs)
21 Wall Facing Strict Handstand Push-Ups
D.
Three sets of:
8-10 Barbell (safety bar if you can) Good Mornings
Rest 90 seconds between sets
Followed by…
Two sets of:
45-50 Reverse Hypers @ 35+% of 1RM Back Squat
Rest 90-120 seconds between sets
Athlete Training Notes:
If you hit QF last year then you’ll remember this one. The best part about retesting workouts like this is we’ve got exact data to compare ourselves to. Check back to the leaderboard to see how you compare to others or even to yourself from a year ago. This workout we’ll see best times as going unbroken on all sets of front squats. We’ll need quick turnarounds on the handstand walks, a lot of time can be lost staring at the ground, but at the same time don’t risk failing. For the muscle ups you should aim for 1-3 sets to get the 15 reps done. We just hit some high volume on Monday and if that workout went well for you then you should feel confident here. For top scores the workout largely came down to the last 21 wall facing strict handstand push ups. Being able to keep chipping away at those and not wasting reps is going to be the ticket. Give yourself enough rest to make it worth it when you go upside down. If you’re down to singles, those wall walks are going to add up big time. Let us know in the comments how this compares to last year!
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 2 Core and Abs
60 Minute Bike or Jog @ Zone 2 Pace
*Every 6 minutes, starting at the 0:00 mark, perform the following…
Odd Sets: 3-4 Rope Climbs
Even Sets: Handstand Obstacle Course
Gymnastics Accessory
Five sets for times of:
30 Crossovers (55+: 15 Single Crossovers)
10 Alternating Single Leg Pistol Squats (55+: 20/14 lbs Weighted Step Ups to 24/20″ box)
15/12 Calorie Ski Erg
Rest 1:1 between sets
Running Progressions
Sixteen sets of:
90 Second Run @ Mile Pace
45 Second Rest/Walk
Sleds and Carries
Ten rounds for time of:
50 Foot Sled Push
50 Foot Reverse Sled Drag