March 16, 2020 – Masters Program

***Transition Week – This week will look a bit different than a typical week. It’s an opportunity for you to reset after the Masters Qualifier and have some good rest & recovery. A new cycle will begin after this transition week, and I want you all to be ready. If you ended up doing the Qualifier workouts over the weekend, including Sunday, then take today off as a full rest day.***

We realize that there are a lot of gyms closed across the world in light of the current situation with the Coronavirus. Below is a fun workout you can do with limited equipment. We will do our best to post workouts like this for those who want to stay active and keep moving during this crazy time! Stay safe and keep training hard!

For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

Limited Equipment Option:
When the clock starts, perform…

Two sets of:
2 minute run/bike/row (any machine you have access to)
60 second Plank Hold from Elbows
60 seconds of Bodyweight Alternating Reverse Lunges
30 second Wall Sit Hold
30 seconds of Shoulder Taps from Push-Up Position

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

When the running clock reaches 15:00, perform the following…

Every minute, on the minute, for 15 minutes (5 sets) of:
Station 1: 15-20 Dumbbell or Kettlebell Push Presses
Station 2: 5-8 Double Dumbbell Snatches or 12-15 Kettlebell Swings
Station 3: 30-45 second Front-Leaning Rest (aka, Plank Hold from Top of Push-Up Position)

When the running clock reaches 35:00, perform the following…

For max reps:
30 seconds of Dumbbell or Kettlebell Floor Press
30 second Superman Hold
30 second Hollow hold
Rest 60 seconds and complete a total of FOUR sets.

When the running clock reaches 50:00, perform the following…

5-10 minute cool down Jog, Bike, Ski or Row

Breathe solely through your nose and actively work to calm your heart and respiratory rate.

No Equipment Option:

When the clock starts, perform…

Two sets of:
60 seconds of Inchworms
60 seconds of Bodyweight Squat Jumps
60 second Plank Hold from Elbows
60 seconds of Bodyweight Alternating Reverse Lunges
30 second wall sit hold
30 seconds of Shoulder Taps from Push-Up Plank Position

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

When the running clock reaches 15:00, perform the following…

Every minute, on the minute, for 15 minutes (5 sets) of:
Minute 1: 10-15 Dynamic Push-Ups

Minute 2: 30 seconds of Max Reps Down Ups (Burpee with No Push-Up)
Minute 3: 30-45 second Front-Leaning Rest (aka, Plank Hold from Top of Push-Up Position)

When the running clock reaches 35:00, perform the following…

For max reps:
30 seconds of Push-Ups
30 second Superman Hold
30 second Hollow Hold
Rest 60 seconds and complete for a total of FOUR sets

When the running clock reaches 50:00, perform the following…

5-10 minute cool down Jog, Bike, Ski or Row

Breathe solely through your nose and actively work to calm your heart and respiratory rate.

Mobility, Activation and Warm-Up

Assault Bike or Row 10 minutes @ 70-75%

Then. . .

Banded Pec Stretch
T-Spine Opener
Banded Lat Stretch
Band Assisted Anterior Pec Stretch
Single-Arm Hang from Bar x 30 seconds each arm
Assault Bike or Row 5 minutes @ 80-85%

Then. . .

Warm-Up for Hinging Movements

followed by …

Two sets of:
30 seconds of Assault Bike @ 80-85%
Banded Good Morning x 15-20 reps
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Rocking Box Bridges x 6-8 reps (slow and controlled)
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Goblet Squat x 15 reps (Light)
Rest 60 seconds

At game pace:
4 Deadlifts (315/225lbs)
4 Deficit Handstand Push Ups (4.5″/3″)
10 Front Squats (95/65lbs)
2 Deadlifts (315lbs/225lbs)
2 Deficit Handstand Push Ups (4.5″/3″)
8 Front Squats (95/65lbs)

“2020 Age Group Qualifier Event 6”
35-54:
Two rounds for time of:
10 Deadlifts (315lbs/225lbs)
20 Deficit Handstand Push Ups (4.5″/3″)
30 Front Squats (95lbs/65lbs)

55+:
Two rounds for time of:
10 Deadlifts (255lbs/175lbs)
20 Deficit Handstand Push Ups (no deficit)
30 Front Squats (75lbs/55lbs)

Time cap: 20 minutes. Please add 1 second for every rep not achieved within the time cap.

Strategy Notes and Movement Considerations for Age Group Qualifier Event 6

Alternate/Scaled Version
35-54:
Two rounds for time of:
10 Deadlifts (255lbs/175lbs)
20 Handstand Push-Ups
30 Front Squats (95lbs/65lbs)

55+:
Two rounds for time of:
10 Deadlifts (225lbs/155lbs)
20 Push-Presses (75lbs/55lbs)
30 Front Squats (75lbs/55lbs)

Time cap: 20 minutes. Please add 1 second for every rep not achieved within the time cap.

Optional training session if you want to get in the gym and just move:

A.
Three sets for distances of:
12 Minutes of Rowing @ 80-85% of 2k PR pace
Rest 3 minutes

B.
Three sets of:
Single-Arm Ring Row x 8-12 reps @ 2111 each side
Rest as needed
Ab-Wheel Roll Outs x 10-12 reps
Rest as needed