February 27, 2021 – Masters Program

Mobility & Activation
10 Slow and Controlled Deep Squat Progressions
10 Slow and Controlled Kettlebell Ankle Pulse (per side)

and then …

Two sets of:
30 Seconds Banded Monster Walks

(forward)
30 Seconds Banded Monster Walks (backward)
30 Seconds Lateral Banded Walk (right)
30 Seconds Lateral Banded Walk (left)
30 Seconds Band Resisted Walking Plank (right)
30 Seconds Band Resisted Walking Plank (left)
(Place a band on the rig close to the floor. Loop the band around your waist and assume a plank position. Walk as far away from the rig as possible while assuming a good plank position)

Warm-Up Flow
Every 3 minutes, for 12 minutes (4 sets) for times:
10 Single Arm Dumbbell Thruster (5 per side)
10 V-Ups
20 Double-Unders/40 Single-Unders
10 Calorie Row

A.
Every 2 minutes, for 8 minutes (4 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 1 rep @ 85%

B.
“Siggi”
35-49:
For time:
50/35 Calorie Row
100 Double-Unders

immediately followed by. . .

Rounds of 21, 15 and 9 reps of:
Dumbbell Thrusters (50/35 lb DBs)
Toes-to-Bar
Burpee Over the Erg

Followed by. . .

100 Double-Unders
50/35 Calorie Row

50-54:
For time:
45/30 Calorie Row
80 Double-Unders

immediately followed by. . .

Rounds of 21, 15 and 9 reps of:
Dumbbell Thrusters (50/35 lb DBs)
Toes-to-Bar
Burpee Over the Erg

Followed by. . .

80 Double-Unders
45/30 Calorie Row

55+:

For time:
40/25 Calorie Row
60 Double-Unders

immediately followed by. . .

Rounds of 21, 15 and 9 reps of:
Dumbbell Thrusters (35/20 lb DBs)
Toes-to-Bar
Burpee Over the Erg

Followed by. . .

60 Double-Unders
40/25 Calorie Row

Scaling Options for Double-Unders (choose one of the following):
Single-Unders
Reduce the reps by half OR give yourself 45 seconds to get as many double-unders as possible

Scaling Options for Toes-to-Bar (choose one of the following):
Knees-to-Elbows
V-Ups

Athlete Notes:
Show up ready to breath hard today because “Siggi” is going to make you work. This workout comes down to the grind as you are never going to reach failure for the majority of these movements. Set your equipment up close to each other and think of this workout as two parts. Part one is from the beginning until you finish the 9’s. Part two is the last set of double unders and row.

Approach part one at 80-85% rate of perceived exertion (RPE). This may start to creep up to 90% toward the end of this part. Then you will finish with part two being closer to 95% RPE and building into 100%. The last part is really where you can knock off a chunk of time if you are willing to go there. If you’d like to learn more about pacing, please check out this article.

C.
Every 90 seconds, for 18 minutes (3 sets):
Station 1 – Kettlebell Halos x 5 reps each direction
Station 2 – Prone Lying Hamstring Curls x 12 reps @ 4010
(lay on a bench with lower legs hanging off, squeeze a med ball between your feet and curl)
Station 3 – GHD Sit-Up x 10-12 reps
Station 4 – Bat Wing Holds

x 6 reps @ 2118

Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.

Rowing Endurance Option
Row 5000 meters @ 10 seconds slower than your desired 5000 meter PR Pace