Primary Training Session
Get Moving || Warm-Up
Spend 60-90 seconds in each of the following mobility pieces…
–PVC Front Rack Stretch
–Hip Internal Rotation Drill
Followed by…
Three rounds of:
3 Over the Fence/Under the Fence (each side)
10 Goblet Squats
50 Foot Monster Walk (forward and backward)
30 Plate Hops
A.
Every 2 minutes, for 20 minutes (10 sets of):
Hang Clean 2″ Below the Knee
Sets 1-4: 2-3 reps @ 70-80%
Sets 5-8: 1-2 reps @ 80+%
Sets 9-10: 1 rep @ 90+%
B.
Back Squat
Set 1: 3 reps @ 62.5%
Set 2: 2 reps @ 72.5.5%
Set 3: 1 rep @ 82.5%
Set 4: 2 reps @ 77.5%
Set 5: 1 rep @ 87.5+%
Sets 6, 7, and 8: 6 reps @ 65-70%
Rest 2 minutes between all sets
C.
Individual Option:
Complete as many rounds and reps as possible in 15 minutes of:
5 Ring Muscle Ups OR 8 Bar Muscle Ups
5 Thrusters (95/65lbs)
*Add 2 thrusters to each round.
**You can alternate rounds between ring and bar if you want to or select one and stay on that the full workout.
Team Option:
“2023 Team Semi-Finals Event 2”
In M/F Pairs, for 15 minutes, complete as many rounds and reps as possible of:
3 Synchronized Muscle Ups*
5 Synchronized Thrusters (95/65lbs)
*1 pair works while the other rests.
**1 partner performs Ring Muscle Ups while the other performs Bar Muscle Ups (switch however).
***Add 2 muscle ups and 5 thrusters every time M/F pair 1 starts a new round.
D.
Three sets of:
16 Farmer Hold Walking Lunges (8/leg)
Rest 30 seconds
25-30 Weighted GHD Back Extensions
Rest 90-120 seconds
Athlete Training Notes
Today’s individual workout is inspired by the team event 2 from last year’s semi-final. We’ve got a 15 minute AMRAP and you’ve got some choices to make. Each round starts with either 5 ring muscle ups OR 8 bar muscle ups. One is a little more taxing than the other, but the less taxing movement has more reps, so each round you’ll get to choose which one you want to go with and you can switch round to round as you see fit. But, once you select one of them for that round, you have to finish with that. Example.. round 2 I select the 5 ring muscle ups but have to break at 3. I will have to go back up for the final 2 ring muscle ups, not switch to the bar. The thrusters are where things are going to get real spicy in this workout though. It starts out nice and sweet with just 5 reps, but every round after that we’re adding 2 reps. Before you know it you’re knocking out a set of 5 ring muscle ups or 8 bar muscle ups and 7-9-11-13, etc thrusters. They’ll add up and quick. Smart breaks and using your transitions to shake the arms out before the gymnastics is going to be key. Ideally you’re taking your rest before that gymnastics movement and then pushing the transition back to the barbell knowing that you’ll be able to knock out some reps no matter how fatigued you are. You’re already going to rest before the gymnastics anyways so might as well push the transition to the bar.
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.
Strength Accessory
Three sets of:
12-15 Glute Ham Raises OR Medball Hamstring Curls
Rest 1-2 minutes between sets
Followed by…
Three sets of:
40-50 Reverse Hypers @ 25-30% of 1RM Back Squat
Rest 1-2 minutes between sets
*If no Reverse Hyper, then perform 50 Banded Hip Bridges instead.
Power Output
Four sets of:
60 Second Echo/Assault Bike, Row, Run, OR Ski
3 Minute Rest
After the 4th set, rest an extra 2 minutes, then…
Twelve sets of:
45 Second Echo/Assault Bike, Row, Run, OR Ski
45 Second Rest
*Goal for all of the sets (the first 4 and final 12) is maximum sustainable effort with different work to rest ratios. How many calories can you get without dropping off during your work periods?
Mixed Modal
Complete the following at Zone 2 pace:
Four rounds of:
5 Minute Jog
16-20 Alternating Single Leg Pistol Squats (55+: 20/14 lbs MedBalll Box Step-Ups)
5 Minute Echo Bike or Row
15-20 Line Facing Burpees
Zone 2
For completion:
800 Meter Jog @ 80% of 5k Pace
200 Meter Walk
600 Meter Jog @ 90% of 5k Pace
400 Meter Walk
400 Meter Jog @ 100% of 5k Pace
600 Meter Walk
200 Meter Jog @ 110% of 5k Pace
800 Meter Walk
*Wear a vest or ruck weighing 30/20lbs