April 17, 2021 – Masters Program

Mobility, Activation & Warm-Up

10 Minutes Rolling Out

Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed

A.
Three sets for times of:
20/15 Calorie Row or Bike Erg
15/10 Calorie Assault Bike or Ski-Erg
100-Foot Sandbag Bearhug Carry (75-150/50-100 lbs)*
Rest 90 seconds

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. If you do not have access to a sandbag perform Kettlebell Front Racked Carry.

B.
35-54:
For time:
50/35 Calories of Assault Bike
25 Power Snatches (135/95 lbs)
50/35 Calories of Assault Bike

55+:
For time:
50/35 Calories of Assault Bike
25 Power Snatches (95/65 lbs)
50/35 Calories of Assault Bike

Rest until fully recovered, and then…

C.
35-49:
For time:
100-Foot Handstand Walk
60 Chest-to-Bar Pull-Ups
50-Foot Handstand Walk

50-54:
For time:
75-Foot Handstand Walk
40 Chest-to-Bar Pull-Ups
25-Foot Handstand Walk

55-59:
For time:
50-Foot Handstand Walk
60 Chin-over-the-Bar Pull-Ups
15-Foot Handstand Walk

60+:
For time:
25-Foot Handstand Walk
50 Chin-over-the-Bar Pull-Ups
5-Foot Handstand Walk

Rest until fully recovered, and then…

Scaling Options for Handstand Walk:
15 Nose to Wall Shoulder Taps for every 25′
15 Handstand Marching on Box for every 25′
5 Wall Walks for every 25′

Scaling Options for Pull-Ups:
Band Assisted or Jumping Chest-to-Bar/Chin-over-the-Bar

D.
35-54:
Three sets not for time of:
20 GHD Sit-Ups
20 Alternating Pistols

55+:
Three sets not for time of:
15 GHD Sit-Ups
20 Med Ball Box Step-Ups (24/20″; 20/14 lbs)

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

E.
Three sets of:
Reverse Snow Angels x 20 reps
Rest 15 seconds
Banded Good Mornings x 25 reps
Rest as needed

Athlete Notes:
You are getting some barbell cycling in today with the part 1 conditioning piece! Most athletes urge will be to go out of the gates hot on the assault bike but doing this will just blow up your legs and lungs. Hold an aggressive but manageable pace on the assault bike. For example, if you regularly hold a 65 rpm in high intensity short duration intervals then back off to 62-63 rpm’s for the opening 50/35 calories. Many of you will opt to open up with an unbroken set and then quickly go to doubles or singles so make sure you are AGGRESSIVE to pick the bar back up. The moment you drop the bar, get your shins to the barbell and lift. Try to follow the bar down so it doesn’t bounce all over the place. Your last assault bike needs to be full send. Try to crank on the pedals to get the bike spinning quickly, back off to the rpm you’d like to hold and then sprint the last 5 calories. Remember, you get to rest fully before the next conditioning piece.

The second conditioning session for today will test your gymnastic skills. The workout opens up with a handstand walk and we would like to see you push your speed on the walk. Push the limits on the handstand walk and, if you are strong with this skill, hold yourself to the 5′ increment standard so if you come down prior to the 5′ mark, you must go back to the start of that increment. Keep chalk on a j-peg right next to your pull-up bar if you need to chalk but keep it to a minimum. We’d like athletes to go by feel on the pull-ups instead of having a set rep scheme. Drop down when you are getting fatigued or feel out of rhythm but use your body as the guide for when to break.

You head back to your handstand walks to finish the workout. Your arms will be tired and you’ll be breathing heavy so take a few calming breaths and focus on making every step of your handstand walk count. Please check out this video for tips on handstand walking in competition. Check out this video if you are looking to improve your handstand walking technique.

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.

Strongman Option
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – 50 Meter Pinch-Grip Plate Carry
(hold the DB in a claw grip by the head of the hex DB by your side)
Minute 2 – 45 second Dead Hang
Minute 3 – Behind the Back Wrist Curls x 45 seconds (20/15 kg barbell)
(lay forearms on bench palms up and perform wrist curls)

B.
Two sets of:
200 Meter Sled Sprint
Rest 90 seconds