Primary Training Session
Get Moving || Warm-Up
Every 5 minutes, for 15 minutes (3 sets at ascending effort of):
12/9 Calorie Assault Bike
3 Wall Walks
6 Toes to Bar
15 Air Squats
6 Toes to Bar
3 Wall Walks
12/9 Calorie Assault Bike
A.
Every 75 seconds, for 12:30 (10 sets of):
Push Press x 3 reps @ 75%
Rest 60 seconds between sets
B.
Every minute, on the minute, for 10 minutes:
Banded Bench Press x 3 reps @ 70% + 25% Band Tension
C.
For total time:
500 Meter Row
50 Toes to Rings
500 Meter Row
Rest exactly 60 seconds, then…
250 Meter Row
50 Foot Handstand Walk
250 Meter Row
Rest exactly 60 seconds, then…
500 Meter Row
25 Foot Handstand Walk
25 Toes to Rings
25 Foot Handstand Walk
500 Meter Row
TIME CAP = 20 MINUTES
D.
Three sets of:
15-20 Dumbbell Arnold Presses
Rest 30 seconds
Max Unbroken Feet Elevated Chest to Bar Inverted Rows
Rest 1-2 minutes between sets
Athlete Training Notes
Aim for slightly faster than 5k pace on your first 500 meters. After that we’ll look for 1-2 sets on the toes to rings. Hold on for a big set and see how deep you can get. The second row we’ll be trying to up the pace a bit even though you’re going to be breathing harder and have a fatigued midline. You’ve got a rest afterwards so push the pace here. After the rest we’ve got a 250 meter row which you should aim for the pace you held during the 300’s in the 2024 open. After that it’s a quick 50 foot handstand walk. If you’re efficient then aim for unbroken. If you’re not as efficient then just chip away at the 50 feet. After that you’ll want to push the pace on the final 250 meter row again knowing you’ve got a full 60 second rest. The third interval we’ll be looking for again slightly faster than your 5k pace on the row. From there you’ll go straight to the 25 foot handstand walk, hopefully unbroken on the toes to rings, then handstand walk the 25 feet back to the rower where it’s time to burn it down for the final 500 meters. Finishing on a row is nasty and will hurt either way so you might as well push the pace to get it done sooner.
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.
Shoulder Health
Three sets of:
10 Tempo Reverse Snow Angels (with or without weight) @ 1111
Rest as needed
Followed by…
Three sets of:
10 Kettlebell Halos (5 each direction)
Rest as needed
Followed by…
Three sets of:
5 Double Dumbbell Windmills (each side)
Rest as needed
Skill Work
Every minute, on the minute, for 15 minutes (3 sets of):
Station 1: 25-75 Foot Handstand Walk
Station 2: 6-10 Strict Toes to Bar
Station 3: 60 Second Wall Sit
Station 4: 5 Strict Pull-Ups + 4 Kipping/Butterfly Pull-Ups + 3 Chest to Bar Pull-Ups + 2 Bar Muscle Ups
Station 5: Rest
50+:
Every minute, on the minute, for 15 minutes (3 sets of):
Station 1: 25 Foot Handstand Walk OR 3 Wall Walks
Station 2: 4-6 Strict Toes to Bar
Station 3: 60 Second Wall Sit
Station 4: 4 Strict Pull-Ups + 3 Kipping/Butterfly Pull-Ups + 2 Chest to Bar Pull-Ups + 1 Bar Muscle Ups OR 4 Strict Pull-Ups + 3 Kipping/Butterfly Pull-Ups + 3 Chest to Bar Pull-Ups
Station 5: Rest
Strongman Pump
Three to Four sets of:
50 Foot Hand Over Hand Rope Pull
50 Foot Sled Push (return)
50 Foot Hand Over Hand Rope Pull
50 Foot Sled Push (return)
50 Foot Hand Over Hand Rope Pull
50 Foot Sled Push (return)
Rest 1:1 between sets
*The weight on the sled should be something that you can true hand over hand for the first two lengths, by the third you might have to go to the “heave” method used at 2023 semi-finals.
Pure Conditioning
Four sets of:
60 Second Row/Bike/Ski/Jog
Rest 3 minutes between sets
After the 4th set, rest an extra 2 minutes, then…
Six sets of:
2 Minute Row/Bike/Ski/Jog
Rest 60 seconds between sets
*Goal is maximum sustainable pace for both portions. These will vary given the different work:rest ratios.