Primary Training Session
A.
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Single-Leg Prone GHD Plank (Left)
30 seconds of Single-Leg Prone GHD Plank (Right)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)
Rest 60 seconds
You should be able to complete this entire Glute Activation Circuit in less than 12 minutes. Move from one movement immediately to the next.
B.
Back Squat
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Sets 4-8 – 2 reps @ 90-95%
Rest 3 minutes between sets.
C.
Complete rounds of 27, 21, 15 and 9 reps for time of:
Calories of Rowing on Concept 2
Thrusters (115/75 lbs)
Chest-to-Bar Pull-Ups
You need to get your heartrate up and breathe a little before you start this workout otherwise it will be hard to bring your heartrate down after the the 27 reps. Top scores will be Sub-12 minutes for males and Sub-14 for females.
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 Option
A.
Three sets for times of:
50-Foot Sled Push (Heavy!!)
100-Foot Front-Racked Kettlebell Carry (32/24 kg)
50-Foot Sled Push (Heavy!!)
10 Strict Paralette Handstand Push-Ups to 2″-4″ Deficit
50-Foot Sled Push (Heavy!!)
100-Foot Handstand Walk
50-Foot Sled Push (Heavy!!)
Rest 3 minutes
*If you do not have access to a sled perform 15/10 Calorie Assault Bike Sprint
B.
Three sets of:
Single-Leg Deadlift x 12 reps @ 2011 each leg
Rest as needed
Sandbag Squat x 10-12 reps @ 4111
Rest as needed
Running Endurance Option
Run 800 Meters @ 60-65%
Followed by…
Run 1 Mile @ 80-85% of your 1-Mile PR Pace
Run 1 Mile @ 50-60% of your 1-Mile PR pace
Run 1 Mile @ 80-85% of your 1-Mile PR Pace
Run 1 Mile @ 50-60% of your 1-Mile PR pace
Rowing Endurance Option
For time:
Row 2500 Meters @ 24-26 s/m
Row 2500 Meters @ 20-22 s/m
Row 2500 Meters @ 24-26 s/m
Row 2500 Meters @ 20-22 s/m
Row 2500 Meters @ 24-26 s/m