April 7, 2021 – Masters Program

Mobility, Activation & Warm-Up
Two sets of:
Squat Rocks x 60 seconds
Prone PVC Pipe Pass Thrus x 30 seconds

followed by …

CrossOver Symmetry Rows 
CrossOver Symmetry Reverse Flys
CrossOver Symmetry Pull Downs
CrossOver Symmetry Victory
CrossOver Symmetry 90/90 Drill

and finish with …

Banded Sotts Press x 30 seconds (hold a band, pull the band tight and perform presses behind the neck)

A.
Perform two rounds @ 70-75% effort of:
40/30 Calories of Assault Bike
Handstand Walk

35-49: 100-Foot or 15 Wall Climbs
50-54: 75-Foot or 12 Wall Climbs
55-59: 50-Foot or 9 Wall Climbs
60-64: 25-Foot or 6 Wall Climbs
65+: 15-Foot or 3 Wall Climbs

B.
Every minute, on the minute, for 12 minutes (3 sets):
Minute 1 – 45-Second of this complex:
Target Reach Swing + Bar Muscle-Up
OR
Target Reach Swing + 2 Chest-to-Bar Pull-Ups
Minute 2 – 45 seconds of Double-Unders or Single-Unders
Minute 3 – 30 seconds of Toes-to-Bar
Minute 4 – 30 seconds of Push-Press
35-54: 105/75 lbs
55+: 85/55 lbs

C.
35-54:
Every 4 minutes, for 24-32 minutes (6-8 sets) for times:
17-20/12-15 Calorie Assault Bike
17-20/12-15 Calorie Row or Bike Erg
17-20/12-15 Calorie Ski-Erg or Burpees

55+:
Every 4 minutes, for 24-32 minutes (6-8 sets) for times:
12-15/7-10 Calorie Assault Bike
12-15/7-10 Calorie Row or Bike Erg
12-15/7-10 Calorie Ski-Erg or Burpees

Athlete Notes:
Similar note as Monday’s session but if you plan on competing in quarterfinals then base the number of sets by feel. The Quarterfinals are not needed to qualify for the Age Group Qualifier but we know that many of you qualified and would like to participate in the Quarterfinals. If that is you then the priority is to get good blood flow, move well, touch on some movements that may come up and feel ready to attack the Quarterfinals!

The goal for today is to get touches on multiple movements in piece one and to flush out the system in piece two. Please adjust the loading as needed in the first piece but keep your focus on calmly moving for 45/30 seconds and using the 15/30 seconds to reset the mind for the next movement. You get some skill work plus volume in this piece today so tailor the intensity to what feels the best for you today.

Please choose a calorie marker at the beginning of piece two and stick with it throughout the training session.

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.

Aerobic/Gymnastics Accessory Option
35-49:
Three sets for times of:
2000 Meter Bike Erg or 1000 Meter Row
20 GHD Sit-Ups
15 Strict Handstand Push-Ups
20 Alternating Pistols
1000 Meter Bike Erg or 500 Meter Row
10 GHD Sit-Ups
75 Double-Unders
10 Strict Handstand Push-Ups to 4″/2″ Deficit
Rest 5 minutes

50-54:
Three sets for times of:
2000 Meter Bike Erg or 1000 Meter Row
20 GHD Sit-Ups
10 Strict Handstand Push-Ups
15 Alternating Pistols
1000 Meter Bike Erg or 500 Meter Row
10 GHD Sit-Ups
75 Double-Unders
5 Strict Handstand Push-Ups
Rest 5 minutes

55+:
Three sets for times of:
2000 Meter Bike Erg or 1000 Meter Row
15 GHD Sit-Ups
15 Strict Handstand Push-Ups to 5″ riser
20 Alternating MedBall Box Step-Ups (24/20″; 20/14 lbs)
1000 Meter Bike Erg or 500 Meter Row
10 GHD Sit-Ups
50 Double-Unders
5 Strict Handstand Push-Ups to 3″ riser
Rest 5 minutes

Scaling Options for Strict Handstand Push-Ups (choose one of the following):
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups

Hamstring Curl Handstand Push-Ups

Scaling Options for Pistols (choose one of the following)
Banded Pistols
Single Leg Squat to Box
Single Leg Step Up