Primary Training Session
Get Moving || Warm-Up
Every 3 minutes, for 15 minutes (5 sets of):
200 Meter Run
30-50 Single Unders
*Pulling Progression*
Set 1: 15 Ring Rows
Set 2: 8-10 Strict Pull-Ups
Set 3: 8-10 Supinated Grip Strict Pull-Ups
Set 4: 6-8 Butterfly Pull-Ups (optional chest to bar)
Set 5: 4-6 Bar Muscle Ups OR 6-8 Chest to Bar Pull-Ups
A.
Spend 15 minutes working on some of the following options:
-Rope Climb Footwork
-Legless Rope Climbs
-Rope Climbs from a Seated Position
-Pegboard
Followed by…
Option A:
Every minute, on the minute, for 12 minutes (3 sets of):
Station 1: 6 Chest to Bar Pull-Ups + 4 Bar Muscle Ups + 2 Pullovers
Station 2: Rest
Station 3: 6 Toes to Rings + 3 Ring Muscle Ups + 3 Ring Dips
Station 4: Rest
Option B:
Every minute, on the minute, for 12 minutes (3 sets of):
Station 1: 2 Strict Pull-Ups + 4 Kipping Pull-Ups + 6 Butterfly Pull-Ups
Station 2: Rest
Station 3: 8 Toes to Ring + 1 Ring Muscle Up (jumping ok) + 4-6 Ring Dips
Station 4: Rest
B.
Option A:
“2024 Semi-Finals Individual Event 3”
Seven rounds for time of:
10 Calorie Echo Bike
1 Legless Rope Climb
10 Box Jump Overs (30/24″)
1 Legless Rope Climb
Option B:
Seven rounds for time of:
10 Calorie Echo Bike
10 Chin Over Bar Pull-Ups
10 Box Jump Overs (30/24″)
10 Toes to Bar
C.
Every minute, on the minute, for 18 minutes:
Station 1: 17-20/13-16 Calorie Echo Bike
Station 2: 17-20/13-16 Calorie Row
Station 3: 17-20/13-16 Calorie Ski Erg” Accumulate 3 minutes in a suitcase hold (each side) as heavy as possible.
General Training Notes
We’ve got multiple skills pieces coming up today. To star the day off we’ve got a fun gymnastics complex with options based on your abilities. After that we’re moving into Event 3 from this years semi-finals workouts. Just like yesterday, take a look back to the first couple weeks of semi’s to give yourself some strategy and times to aim for. Best strategy on this one is whatever keeps you moving up that rope or on the gymnastics piece if you’re modifying. If you blast the bike and box jumps but then stare at the rope, was it worth it? At least if you’re going slow on the bike or jumps you’re still moving towards the finish line. If you’re staring at an implement you’re not. After that we’ve got a machine based pure cardio piece coming up. The goal on this one is to keep your intervals to about 50 seconds of work per minute, so customize the calorie counts accordingly.
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.
Rotational Strength
Three sets of:
10 Palloff Rotations Each Side
Rest 30 seconds between sides and 1-2 minutes per set
Followed by…
Three sets of:
5 Reps of Split Stance Lateral Med Ball Slams Each Side
Rest 30 seconds between sides; rest 90 seconds between sets
Followed by…
Three to Four sets of:
60-90 Second Banded Adductor (Lateral) March
Rest as needed
Strongman Metcon
Five sets of:
50 Foot Heavy Sled Push
50 Foot Heavy Reverse Sled Drag
Rest as needed
Followed by…
Accumulate 400 Meters in a Sandbag Bearhug Carry (100-150/50-100lbs)
Mixed Modal Machine Based
Ten sets for times of:
10/7 Calorie Echo/Assault Bike
10 Air Squats
10/7 Calorie Echo/Assault Bike
Rest 1:1 between sets.
*Wear a 30/20lb Ruck or Vest if you have one.
**Calorie rollover from the first bike sprint counts towards the final 10/7 calories.
Monostructural
Twenty sets for times of:
250 meter Row*
Rest 30-45 seconds between sets
*Perform these as follows…
-First 125 meters at SPRINT pace
-Final 125 meters at 2-3k pace
Grip
Three sets of:
60 Second Right Side Sandbag Shoulder Hold
60 Second Left Side Sandbag Shoulder Hold
*Max Dumbbell Hex Hold*
*Continue this rotation until you’ve accumulated 4 minutes in a dumbbell hex hold.