Mobility & Warm-Up
2 Minutes Assault/Echo Bike @ easy pace (nasal breathing)
Banded Perfect Stretch x 60 seconds per side
60 Seconds Assault/Echo Bike @ easy pace (nasal breathing)
Banded Fire Hydrants x 5 reps + 20 second iso hold per side
30 Seconds Assault/Echo Bike @ medium pace (nasal breathing)
Wall Squat x 5 reps @ 3111
(start at the 3:00 minute mark)
and finish with …
Four sets of:
20 seconds Assault/Echo Bike Sprint
10 seconds Easy Pedal
A.
Three sets of:
3-Position Clean @ 50-60% (meant to be skill based so don’t worry too much about loading)
(Hang Clean + Hang Clean Below Knee + Clean)
Rest as needed
Followed by…
Three sets of:
2 Power Cleans + 1 Front Squat @ 70-75% of 1-RM Clean
Rest as needed
Followed by…
Four sets of:
Power Clean + Clean @ 75-80%
Rest as needed
B.
35-54:
Three rounds for time of:
15/10 Calorie Assault Bike
10 Chest-to-Bar Pull-Ups
4 Shuttle Runs
5 Bar Muscle-Ups
55+:
Three rounds for time of:
15/10 Calorie Assault Bike
10 Chin-over-the-Bar Pull-Ups
4 Shuttle Runs
5 Chest-to-Bar Pull-Ups
1 Shuttle Run = 25′ down + 25′ back
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/Chin-over-the-Bar Pull-Ups
Band Assisted Chest-to-Bar or Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar or Chin-over-the-Bar Pull-Ups
C.
Three sets of:
8-10 Supinated Grip Bent Over Barbell Rows @ 1111
Rest 60-90 seconds
Athlete Notes:
Today’s workout is all about gymnastics volume accumulation. If you’re a gymnastics champ then this is your moment to shine! We want to see how well you can push here and if you can push to do the gymnastics movements unbroken. The shuttle run and the bike are essentially irrelevant in this workout. They’re just your short opportunity to shake your arms out and give the next gymnastics movement a go. That being said, make sure you are being efficient on your shuttle runs in case we see it in the AGOQ. Check out this video on shuttle runs.
If you are someone who isn’t a gymnastics champ then take today to work on FAST BREAKS. You may need to do your bar muscle-ups or chest-to-bar pull-ups in singles. That is okay; just be disciplined about getting back up to the bar for your next rep. Stay under/near the bar and your goal today is to minimize your rest as much as possible.
Optional Additional Work Sessions
*Please choose to perform only perform as much of the additional work as you can recover from successfully before your next training session.
Rowing Endurance Option
For time:
5k Row
This will be performed as follows:
700 meters at your target 5k pace + :06-:08/500m
300 meters @ 2-3k pace