Mobility, Activation & Warm-Up
5 Minutes Row/Bike/Ski-Erg/Run at easy pace
right into …
60 seconds Couch Stretch (Right)
60 seconds Couch Stretch (Left)
30 seconds Banded Lateral Walks (Right)
30 seconds Banded Lateral Walks (Left)
30 seconds Banded Monster Walks (Forward)
30 seconds Banded Monster Walks (Backward)
Followed by …
Two sets of:
15 Seconds Russian Kettlebell Swings
45 Seconds Nose to Wall Handstand Hold
A.
Spend 5-10 minutes rotating through your favorite Handstand Walk Drills (below are a few of our favorites):
Wall Facing Handstand Marching
Back to Wall Donkey Kicks
Handstand Fall Over
35-54:
Every 90 seconds, for 12 minutes (8 sets):
70/50 lbs Single Arm DB Deadlift x 5 reps per side
15-25′ Handstand Walk
55+:
Every 90 seconds, for 12 minutes (8 sets):
50/35 lbs Single Arm DB Deadlift x 5 reps per side
5-15′ Handstand Walk
**Sub Kick to Handstand on Wall x 3 reps if you don’t have Handstand Walks
B.
Every 3 minutes, for 12 minutes (4 sets of):
75% Front Squats x 5 reps @ 33X1
C.
35-54:
21-15-9 Reps for Time of:
Deadlifts (225/155 lbs)
Bar-Facing Burpees
*Complete 7 Wall Walks after each round of burpees (21 wall walks total)
55-59:
21-15-9 Reps for Time of:
Deadlifts (185/125 lbs)
Bar-Facing Burpees
*Complete 5 Wall Walks after each round of burpees (15 wall walks total)
60+:
21-15-9 Reps for Time of:
Deadlifts (185/125 lbs)
Bar-Facing Burpees
*Complete 3 Wall Walks after each round of burpees (9 wall walks total)
Compare to January 22, 2022
Athlete Notes:
Get after a repeat workout today! If you look back at your notes please try to mimic the same conditions you had back on the 22nd of January. If you are feeling like a little less intensity then grab a friend and do this congo line style (you do 21 reps; partner does 21 reps; you do 15 reps; partner does 15 reps; etc)! This is a classic couplet of deadlifts and bar facing burpees but with a little wall walk wrench thrown in. This workout comes down to smart sets on the deadlifts, finding a pace that you are pushing yourself but not blowing yourself up on the burpees, and trusting your shoulders on the wall walks. If you come off the burpees and are too gassed to start your wall walks then you clearly went too fast. On the flip side, if you go too slow on the burpees then you may as well say bye bye to a good time. We want to see the deadlifts all done in 1-3 sets (depending on how strong you are at deadlifting). If it’s taking more sets than that then it’s too heavy! For the burpees we want to see an aggressive pace set for the first 3/4 of the reps, and then you can ease off the throttle just slightly so as to allow yourself the ability to go right into your wall walks. Practice a quick descent on the wall walks so you are reducing your time under tension and rest the arms quickly between each rep.
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.
Mixed Modal Conditioning Option
Every 6 minutes, for 30 minutes (5 sets) of:
10 Dumbbell Box Step-Overs (24/20″)
500 Meter Row or SkiErg or 1000 Meter BikeErg
10 Single Arm Devils Press*
*If you are doing the AGOQ then use 70/50 for 35-54 and 50/35 for 55+
35-54:
50/35 lbs
55+: 35/20 lbs