Mobility, Activation & Warm-Up
Medball Thoracic Spine Opener x 60-120 seconds
into …
Ten reps each of:
Crossover Symmetry Rows
Crossover Symmetry Reverse Flys
Crossover Symmetry Pull Downs
Crossover Symmetry Victory
Crossover Symmetry 90/90 Drill
and finish with …
Wall Slides x 5 reps (slow and controlled)
200 Meter Run (Nasal Breathing Only)
Barbell Overhead Squats x 10 reps
200 Meter Run (Nasal Breathing Only)
Muscle Snatch + Overhead Squat x 5 reps
A.
Every 2 minutes, for 6 minutes (3 sets) of:
High Hang Snatch x 4-5 reps @ 30-50% (this is meant to be skill based so don’t worry too much about your load)
Followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
Pause Snatch + Snatch @ 60-70%
*As you lift the bar, stop at the knee for three full seconds before continuing your lift.
B.
35-54:
Start the clock and complete …
Three sets of:
10 Strict Handstand Push-Ups
15/10 Calorie Ski Erg OR Row
10 Kipping Handstand Push-Ups
Rest the amount of time it took you to complete the set
Rest until the clock reaches 20:00, then…
Three sets of:
2 Rope Climbs
15 Toes to Bar
Rest the amount of time it took you to complete the set
55+:
Start the clock and complete …
Three sets of:
10 Strict Handstand Push-Ups to 3″ riser
15/10 Calorie Ski Erg OR Row
10 Kipping Handstand Push-Ups
Rest the amount of time it took you to complete the set
Rest until the clock reaches 20:00, then…
Three sets of:
2 Rope Climbs
15 Toes to Bar
Rest the amount of time it took you to complete the set
*If you don’t have access to a rope then substitute with 3 strict pull-ups for every rope climb
If you don’t have Strict Handstand Push-Ups then complete the above doing one of the following progressions:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
L-Seated Dumbbell Press (choose a weight that is challenging but you can do unbroken)
C.
Every minute, for 12 minutes (3 sets) of :
Station 1: Front Leaning Rest x 30-45 seconds
Station 2: Hanging Knee Raises x 30-45 seconds
Station 3: Russian Twist x 30-45 seconds
Station 4: Rest
Athlete Notes:
Today’s workout is going to be a nice mix of some push and pull. Each of the 8 total sets of the workout is meant to be a sprint, so if the reps are too high to go unbroken in the first few sets then drop the reps to a number you can hit in one set and then try to hold on to staying unbroken (if you end up breaking in later sets that is okay). The first one is going to be some great handstand push-up volume accumulation as they’re extra tough coming off the ski erg. Everyone is different when it comes to their handstand push up endurance so break up as needed. Make sure to avoid any grinding reps! Our advice is to chalk up your hands before the workout, then place your hands in your handstand push up spot so you have a visual of where your hands go every time you get to the wall.
Put your skill work from yesterday into good use today! Get a big jump onto the rope and then bring those knees high up to the chest. Can you accomplish your climbs in 2 pulls? Your grip will be fatigued from the toes-to-bar to the rope so make sure you are being safe when you get on the rope and rest your hands as needed. This portion is more about quality of reps and volume accumulation versus speed.
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.
Concept 2 Bike Endurance Option
Eight sets of:
60 seconds at 120% of 20 minute Watt
60 seconds at 95% of 20 minute Watt
60 seconds at 65% of 20 minute Watt
30 second rest