Mobility & Activation
Upper Body Focus:
Bicep Openers x 10 reps
Bicep Curl + Press x 10 reps
Delt Rows
x 10 reps
Muscle-Activation:
100 Feet Pec Activation Walk
A.
Every 2 minutes, for 12 minutes (3 sets of each):
Station 1 – Dumbbell Shoulder Press x 8-10 reps @ 2111
Station 2 – Dumbbell Row with ISO Hold x 10 reps
B.
Every 4 minutes, for 12 minutes (3 sets):
Dumbbell Bench Press x 6 reps @ 20X1
Dumbbell Floor Press x 12 reps @ 20X1
Dumbbell Death March x 18 reps @ 3011
Go as heavy as possible on the dumbbell, and use the same dumbbells for all three movements, transitioning from one to the next with as little rest as possible.
C.
35-54:
Every 10 minutes, for 30 minutes (3 sets) for times:
20/15 Calorie Assault Bike
10 Burpee Box Jump-Overs (24/20″)
20 Toes-to-Bar
30 Wall Ball Shots (20 lbs to 10′ target; 14 lbs to 9′ target)
400 Meter Run
55+:
Every 10 minutes, for 30 minutes (3 sets) for times:
18/12 Calorie Assault Bike
10 Burpee Box Jump/Step-Overs (24/20″)
15 Toes-to-Bar
25 Wall Ball Shots (20 lbs/10 lbs to 9′ target)
400 Meter Run
Please note times for all three sets. Also note any learning that occurred or observations as to where you started to drop off – either physically or mentally.
Athlete Notes:
Today’s workout is all about teaching you how hard you can push, recover in a short window, and then repeat the effort. We see quick turnarounds frequently at the high-level competitions. It is arguably a skill in and of itself to be able to get back out on the floor after minimal rest and perform with the same effort. That’s why we love these “every ____ minute” workouts so much! Today’s movements are a good mix of skill and effort. Ideally you are finishing in less than 7 minutes and giving yourself at least 3 minutes to rest and recover. Please modify the reps or even the wall ball loading accordingly to be able to achieve this.
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
Three sets for times of:
Row 1000 Meters @ 90% of 2k PR Pace
Row 500 Meters @ 60-65% of 2k PR Pace
Rest 30 seconds