January 27, 2021 – Masters Program

Mobility & Activation
Distracted Ankle Mobility x 60 seconds per side
Hawaiian Squats x 30 seconds per side

followed by …

Upper Body Warm-Up Prep (8-10 reps per position)

Warm-Up Flow
Three sets of:
400 Meter Run
250 Meter Ski Erg or Row
30 Seconds of Double-Unders/Practice
Rest 60 seconds

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

If you are working on getting or becoming more consistent with your double-unders then please check out this article. There is a lot of information here so sift through to see what portions of this article best suit your needs.

A.
Three sets of:
Tall Jerk x 3 reps
Rest as needed
*Keep this light so you can focus on mechanics and speed*

Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 1 rep @ 85-90%
(pause for 1-2 seconds in the receiving position)

Goal of this session is fine-tuning technique. Note how many of your lifts achieved a score of 9 or higher.

Please warm-up your handstand walks by completing two sets of the following:
Back to Wall Donkey Kick x 5 reps
Wall Facing Split Handstand Hold x 10-20 seconds
Rest as needed

B.
Back Squat
* Set 1 – 4 reps @ 70-75%
* Set 2 – 3 reps @ 75-80%
* Set 3 – 2 reps @ 80-85%
* Set 4 – 1 rep @ 85-90%
* Set 5 – Max Reps @ 80%
Rest 3 minutes between sets.

Please record max reps in comments

C.
35-49:
Complete as many rounds and reps as possible in 21 minutes of:
80/50 Calories of Ski-Erg or Row
60 Deadlifts (185/115 lbs)
40 Chest-to-Bar Pull-Ups
20 Shoulder to Overhead (185/115 lbs)
100-Foot Handstand Walk

50-54:
Complete as many rounds and reps as possible in 21 minutes of:
70/40 Calories of Ski-Erg or Row
50 Deadlifts (135/95 lbs)
30 Chest-to-Bar Pull-Ups
10 Shoulder to Overhead (135/95 lbs)
50-Foot Handstand Walk

55+:
Complete as many rounds and reps as possible in 21 minutes of:
80/50 Calories of Ski-Erg or Row
50 Deadlifts (115/75 lbs)
30 Chin-over-the-Bar Pull-Ups
10 Shoulder to Overhead (115/75 lbs)
25-Foot Handstand Walk

Handstand Walk alternatives:
For every 25-Foot of Handstand Walk:
15 Wall Facing Handstand Marching
2 Wall Walks

Scaling Options for Chest-to-Bar Pull-Ups
Band Assisted
Jumping Chest-to-Bar Pull-Ups

Scaling Options for Chin-Over-the-Bar Pull-Ups
Band Assisted
Jumping Pull-Ups

Athlete Notes:
21 minutes here we come! The best scores will come from athletes that know themselves well and can stay mentally engaged over a long grinder. Stations could potentially take 1-2 minute longer then needed if you start slipping into extended breaks between reps so be diligent about your work versus rest.

We recommend athletes take a little time before tackling this workout to write out their desired rep scheme. This will help you stay focused during the workout. We know that things may change in the middle of the workout but if you have a rep scheme planned out then you are more likely to stay focused and on task. Use the transition from one movement to the next to reset your mind so you can solely focus on the task at hand. If you have watched the 50’s workout at the 2014 regionals then you’ll have a good idea as to how this workout will look.

We recommend starting the row at your 5k pace. We’ve been building in our deadlift volume so trust your back is strong and capable of performing these deadlifts quickly. Drop the bar from the top when you need a quick rest and use that time to switch up hand positions so as not to fatigue one style of grip. Lats and grip will be a little smoked so we advise to stick to your rep scheme but come off earlier then planned if you loose rhythm. The shoulder-to-overhead will be taken from the floor. Use your legs here (cue yourself strong legs during this station) to save as much energy in your shoulders as possible. If you are someone who struggles with handstand walks then break up your shoulder-to-overhead so that you are never approaching a failed rep. You will also benefit from taking a break to shake out your arms and get some calming breaths in before kicking up into your handstand walk. We’d rather see short, quick breaks in your handstand walks then one long walk that leaves you wiped (channel Justin Medeiros in the handstand walk event at Games)

Additional Optional Aerobic/Gymnastic Accessory Session
35-39:
Two sets for times of:
400 Meter Run
5 Strict Handstand Push-Ups to 4″/2″ Deficit
10 Strict Handstand Push-Ups
3/2 Legless Rope Climbs (15′)
15 Wall Facing Handstand Marching
3/2 Rope Climbs (15′)
500 Meter Row @ 2km PR Pace or 1000 Meter Bike Erg @ 4km PR Pace
Rest as needed

40-49:
Two sets for times of:
400 Meter Run @ 1-Mile PR Pace
10 Strict Handstand Push-Ups
3/2 Legless Rope Climbs (15′)
15 Wall Facing Handstand Marching
3/2 Rope Climbs (15′)
500 Meter Row @ 2km PR Pace or 1000 Meter Bike Erg @ 4km PR Pace
Rest as needed

50-54:
Two sets for times of:
400 Meter Run @ 1-Mile PR Pace
10 Strict Handstand Push-Ups
2/1 Legless Rope Climbs (15′)
15 Wall Facing Handstand Marching
2/1 Rope Climbs (15′)
500 Meter Row @ 2km PR Pace or 1000 Meter Bike Erg @ 4km PR Pace
Rest as needed

55+:
Two sets for times of:
400 Meter Run @ 1-Mile PR Pace
10 Strict Handstand Push-Ups to 3-5″ riser
Rope Climb Mount + Pull-Up Taps x 3 reps
10 Wall Facing Handstand Marching
3/2 Rope Climbs (15′)
500 Meter Row @ 2km PR Pace or 1000 Meter Bike Erg @ 4km PR Pace
Rest as needed

Scaling Options for Strict Handstand Push-Ups
Elevated Foot Handstand Push-Ups

Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups

Scaling Options for Wall Facing Handstand Marching
Box Assisted Handstand Marching