Primary Training Session
Get Moving || Warm-Up
Three rounds of:
100 Foot Farmer Carry
100 Foot Double Overhead Carry
45 Second Low Ring Plank Hold
30 Second Pronated Grip Hang
15 Ring Rows OR 10 Strict Pull-Ups
30-45 Second Nose to Wall Handstand Hold
A.
Three sets of:
3 Wall Walks + 30 Second Nose to Wall Hold + 20 Alternating Wall Facing Shoulder Taps (10/arm)
Rest as needed
Followed by…
Spend 5-10 minutes working on controlled open floor handstand kick-ups OR kick-ups against a wall with a soft landing.
*Try to accumulate a max effort free standing hold if you can*
Followed by…
Four sets of:
30 Freestanding Handstand Shoulder Taps (15/arm)
Rest as needed
OR
Four sets of:
30 Nose to Wall Thigh Taps (15/side)
Rest as needed
B.
Four sets of:
3 Wall Walks
Immediately into…
15-20 Foot Handstand Walk + 180 Degree Pirouette + 15-20 Foot Handstand Walk (back to the wall) + 2-5 Strict Handstand Push-Ups
Rest 1-2 minutes between sets
Modifications:
Four sets of:
5 Wall Walks + 20 Shoulder Taps + 1 Negative Wall Facing Strict Handstand Push-Up
Rest 1-2 minutes between sets
C.
For time:
30 Strict Handstand Push-Ups
Rest 60 seconds
20 Strict Handstand Push-Ups
Rest 30 seconds
10 Strict Handstand Push-Ups
TIME CAP = 7 MINUTES (including rest)
Modifications:
*Use a pad that allows you to get at least 15 in a row on your first set of 30.
D.
Every minute, on the minute, for 30 minutes (5 sets of):
Station 1: 15-18/12-15 Calorie Echo/Assault Bike
Station 2: 15-18/12-15 Calorie Ski OR 300 Foot Shuttle Run
Station 3: 15-18/12-15 Calorie Row
Station 4: 45-60 Second Sandbag Bearhug Hold (150/100lbs)
Station 5: 40 Double Unders + Max Burpee Pull-Ups
Station 6: Rest
*If no sandbag then perform a double kettlebell front rack hold (53-70/35-53lbs)
Athlete Training Notes:
Today’s workout is a pure lung burner. You should aim for about 45 seconds on each of the machine/shuttle run minutes. Stations 4 and 5 are going to get nasty as you’re going from a time under tension situation into a high output. That minute rest is going to fly by, but thankfully it’s only 5 rounds. Pick numbers ahead of time, set a goal, then don’t set that sandbag down.
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Additional Cardio Option 1 “Winners and Losers”
Team Option:
For time:
60 Synchronized Wall Ball Shots (20/14lbs to 10′)
50 Synchronized Toes to Bar
40 Synchronized Wall Ball Shots (20/14lbs to 10′)
30 Synchronized Toes to Bar
Individual Option:
For time:
60 Wall Ball Shots (20/14lbs to 10′)
50 Toes to Bar
40 Wall Ball Shots (20/14lbs to 10′)
30 Toes to Bar
35-54:
For time:
60 Wall Ball Shots (20/14lbs to 10/9′)
50 Toes to Bar
40 Wall Ball Shots (20/14lbs to 10/9′)
30 Toes to Bar
55+:
For time:
60 Wall Ball Shots (20/10lbs to 9′)
30 Toes to Bar
40 Wall Ball Shots (20/10lbs to 9′)
30 Toes to Bar
Strongman
Rotate through the following at a consistent pace for 20-30 minutes:
100 Foot Sled Push (5/10 effort)
100 Foot Reverse Sled Drag (5/10 effort)
100 Foot Yoke Carry* (5/10 effort)
100 Foot Right Side Sandbag Shoulder Carry (100/70lbs)
100 Foot Left Side Sandbag Shoulder Carry (100/70lbs)
200 Foot Farmer Carry (70/53lbs)
*A goal is to move through 4-5 rounds, this is not meant to be high intensity.
**If you have partners just work with 3-5 people and rotate stations when everyone finishes.
***If no yoke then substitute a 30 second front rack hold @ 80+% of 1RM front squat.
Plyometrics and Power Output
Three sets of:
5 Med Ball Broad Jump to Triple Extension Throw
*Completely reset between reps
Rest 2 minutes
Followed by…
Five sets of:
Med Ball Max Distance Toss + 10-Meter Sprint
Rest 60-90 seconds
*Perform the max distance toss immediately followed by a 10 meter sprint forward.
Followed by…
Three sets of:
10-Meter Sled Sprint at MAX Effort
Rest 2 minutes
Additional Cardio Option 2
45-50 Minute Echo or C2 Bike @ Zone 2 Pace
*At the 7, 14, 21, 28, 35, and 42 minute marks perform a 7 second burst for max wattage, then settle back into your zone 2 pace.