May 6, 2019 – Masters Program

Dynamic Warm-Up, Activation and Mobility

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Two sets of:
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Hindu Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds
Kettlebell Cossack Squat x 8 reps each leg @ 2111
Rest 15 seconds
GHD Hip Extension x 8 reps @ 2012
(focus on glute activation and maintaining a hollow position)
Rest as needed

And then …

5 Bar Facing Burpees
30 seconds Rest
12 Calorie Rowing @ 80%
30 seconds Rest
5 Bar Facing Burpees
30 seconds Rest
9 Calorie Rowing @ 90%
30 seconds Rest
5 Bar Facing Burpees

Event 2

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All Age Divisions

For Time:
80 Bar Facing Burpees
4,000 Meter Row

(No scaled version)

Strategy and Preparation Notes for Masters Age Group Qualifier Event 2

Rest at least 3 hours and then …

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Event Repeat (athletes discretion)

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Nick Kirkes (40-45)
Nick Kirkes (40-45)
May 10, 2019 3:17 pm

Event 2
23:48, includes a ~90s break at 2k row. Shouldn’t have broken.

Burpees were smooth but could have been faster, 7:20. Row was more mentally challenging than anything at 1:57.1/500m avg.

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