August 14, 2024 – Masters Program

Mobility, Activation & Warm-Up
60 seconds Banded Hamstring Floss (per side)
30 seconds Side Lying Thoracic Rotation (per side)

followed by …

Every minute, on the minute, for 12 minutes:
Station 1: 45 Second Row @ Ascending Effort
Station 2: 20 Banded Good Mornings
Station 3: 45 Second Elbow Plank Hold
Station 4: Rest

A.
Deadlift
Set 1: 5 reps @ 50%
Set 2: 5 reps @ 55%
Sets 3, 4 and 5: 5 reps @ 60%
Rest 2 minutes between all sets.

*No touch and go.

B.
Complete as many reps as possible in 3 minutes of:
500/450 Meter Row OR 400 Meter Run
Max Toes to Bar in the remaining time

Rest 3 minutes, then…

Complete as many reps as possible in 3 minutes of:
500/450 Meter Row OR 400 Meter Run
Max Devil’s Press in the remaining time

35-54: 50/35 lbs
55+: 35/20 lbs

Rest 3 minutes, then…

Complete as many reps as possible in 3 minutes of:
500/450 Meter Row OR 400 Meter Run
Max Handstand Push-Ups in the remaining time

*Strict or kipping is ok. 55+: 3″ riser for kipping; 5″ riser for strict

Rest 3 minutes, then…

Complete as many reps as possible in 3 minutes of:
500/450 Meter Row OR 400 Meter Run
Max Distance Dumbbell Walking Lunge in the remaining time

35-54: 50/35 lbs
55+: 35/20 lbs

Rest 3 minutes, then…

For time:
500/450 Meter Row OR 400 Meter Run
25 Toes to Bar
500/450 Meter Row OR 400 Meter Run
10 Devil’s Press
500/450 Meter Row OR 400 Meter Run
25 Handstand Push-Ups
500/450 Meter Row OR 400 Meter Run
100 Foot Dumbbell Walking Lunge (50/35lbs)

35-54: 50/35 lbs
55+: 35/20 lbs

Time cap: 16:00

General Notes
Deadlift
Light touches on your deadlifts! Reset after each lift so you aren’t catching the bounce off the floor but, instead, re-bracing and lifting from a dead stop.

Conditioning
We’ve got a long and FUN session today! Short, max reps back to back conditoining sessions and then you’ll finish with a for time piece! For the max reps session you should be getting off the rower with 60-75 seconds left. This will allow you to get a decent amount of reps with each movement. Make sure you set up smart so the Erg is close to the rig with the dumbbell set up nearby. You get a decent amount of rest (1:1 ratio) so don’t hold back; push the pace on this one! Then you’ll finish with a for time piece (time cap is 16:00 on that last one). You can bring the intensity down on that last section since you’ve got set reps there. This should be a fun session so don’t stress out over your reps / time but just get in the groove and complete this with fluidity.

Toes-to-Bar Customization Options (Choose one from below)
Knees-to-Elbows
Hanging Knees-to-Chest
V-Ups
Supine Leg Raises

Handstand Push-Up Customization Options (Choose one from below)
Strict Handstand Push-Up Customization: L-Seated Dumbbell Presses
Kipping Handstand Push-Up Customization: Push Press (35-54: 95/65 lbs; 55+: 65/45 lbs)

Timeline
0:00-15:00 – Warm-Up
15:00-30:00 – Deadlift
30:00-40:00 – Transition
40:00-80:00 – Conditioning
80:00-90:00 – Cooldown