March 3, 2021 – Masters Program

Primary Training Session
Mobility & Activation

Banded Scarecrow

x 2-3 minutes depending on how tight you feel
Hamstring Pulse x 30-60 seconds per leg

Two sets of:
Rotational Med Ball Throws x 10 reps (right side)
Rotational Med Ball Throws x 10 reps (left side)
Rotational Kneeling Med Ball Throws x 10 reps (right side; 2:41 in video)
Rotational Kneeling Med Ball Throws x 10 reps (left side)
Max Overhead Med Ball Throws with heavy Med Ball x 5 reps (work to get as extended as possible)
Rest as needed

Gymnastics Skills Warm-Up
Every minute, on the minute, for 6 minutes:
Minute 1 – Nose-to-Wall Handstand Hold x 30 seconds
Minute 2 – Strict Ring Pull-Ups x 4-8 reps
Minute 3 – Double Kettlebell Overhead Walk x 50′

A.
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 1 rep @ 85%
Rest as needed

B.
Complete as many rounds and reps as possible in 10 minutes of:
15 Toes-to-Bar
30 Thrusters
45 Double-Unders

35-54: 65/45 lbs
55+: 55/35 lbs

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

C.
Three rounds, not for time:
10 GHD Sit-Ups
10 Dumbbell Renegade Rows*
(Renegade Rows = Row Left, Push-Up, Row Right)

*Weight up to the athlete

Athlete Notes:
Hopefully you are in the mood to make something burn today because this conditioning piece is going to be a little different. Rarely do we do perform thrusters with lighter weights like these, so get your mind ready for consistently large sets.

This workout does not require speedy transitions. As you move from station to station, stay calm and breathe. If you can continuously keep each station unbroken for the majority of the workout, you are going to be sitting pretty. Do not underestimate these reps or weights. It may be light but your shoulders will start to burn so mentally prepare to push through the feeling of wanting to drop the bar or rest on double unders in those later rounds. Start off at 80% RPE and make a note of how long round one takes you to complete. Use that as a gauge to be consistent each round by staying within 6-10 seconds. Your rate of perceived exertion will increase as the minutes tick up, but you should be able to maintain consistency fairly well if you start off at a calm, relaxed pace and build each round.

Additional Optional Aerobic/Gymnastics Accessory Session
35-49:
For time:
30/20 Calorie Ski-Erg or Row
10 Bar Muscle-Ups
20 Strict Handstand Push-Ups

At the 12 minute mark. . .

For time:
30/20 Calorie Ski-Erg or Row
15 Bar Muscle-Ups
30 Kipping Handstand Push-Ups

At the 24 minute mark. .

For time:
Complete rounds of 100, 80, 60, 40, 20 reps of
Double-Unders
10-15 Wall Facing Handstand Shoulder Taps in between double-under sets

50+:
For time:
30/20 Calorie Ski-Erg or Row
10 Chest-to-Bar Pull-Ups
20 Handstand Push-Ups

At the 12 minute mark. . .

For time:
30/20 Calorie Ski-Erg or Row
15 Chin-over-the-Bar Pull-Ups
30 Push-Press (95/65 lbs)

At the 24 minute mark. .

For time:
Complete rounds of 60, 40, 20, 10 reps of:
Double-Unders
10-15 Wall Facing Handstand Shoulder Taps in between double-under sets

Scaling Options for Bar Muscle-Ups (choose one of the following):
Jumping Bar Muscle-Ups
Banded Bar Stomps
Chest-to-Bar Pull-Ups
Band Assisted Bar Muscle-Ups

Scaling Options for Chest-to-Bar Pull-Ups (choose one of the following):
Band Assisted Chest-to-Bar Pull-Ups
Jumping Chest-to-Bar Pull-Ups

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 Handstand Push-Ups (choose one of the following):
Riser
Hand-Release Push-Ups