Primary Training Session
Get Moving || Warm-Up
Spend 60-90 seconds in the following stretches on each side…
-Banded Front Rack Stretch
–Band Distracted Pec Stretch
Individual Option:
Every minute, on the minute, for 12 minutes (3 sets of):
Station 1: 10 PVC Pipe Pass Throughs + 10 PVC Pipe Overhead Lunges
Station 2: 2 Wall Walks + 20 Second Nose to Wall Handstand Hold
Station 3: 5 Hang Power Snatches + 4 Hang Squat Snatches + 3 Overhead Squats (empty bar)
Station 4: 100 Foot Double Kettlebell Overhead Carry
Team Option:
Every minute, on the minute, for 12 minutes (3 sets of):
Station 1: 10 PVC Pipe Pass Throughs + 10 PVC Pipe Overhead Lunges
Station 2: 2 Synchronized Wall Walks + 20 Second Nose to Wall Handstand Hold
Station 3 and 4: 5 Worm Deadlifts + 5 Worm Hang Cleans + 5 Worm Push Press + 50 Foot Worm Overhead Carry
A.
Every 2 minutes, for 16 minutes (8 sets of):
Power Jerk
Sets 1-3: 3 reps @ 70-75%
Sets 4-6: 2 reps @ 80-85%
Sets 7-8: 1 rep @ 90+%
B.
Every 90 seconds, for 15 minutes (10 sets of):
High Hang Snatch
Sets 1-3: 2-3 reps @ 70-80%
Sets 4-6: 1-2 reps @ 80-85%
Sets 7-10: 1 rep @ 85+%
*Only increase after successful lifts. If you miss, stay at the same weight. If you miss again, go down in weight.
C.
Individual Option:
Three rounds for time of:
15/10 Calorie Echo/Assault Bike
20 Toes to Bar
60 Foot Sandbag Bearhug Carry (200/150lbs)
*Compare scores to 2023 semi-finals.
Team Option:
Three rounds for time of:
Partner 1: 15/10 Calorie Echo/Assault Bike
Partner 2: 120 Foot Sandbag Bearhug Carry (200/150lbs)
*Then Switch*
Followed by…
20 Synchronized Toes to Bar
*If no 200/150lb bag then substitute 120 foot kettlebell front rack carry (70/53lbs) for individuals and 180 feet for teams.
D.
Three sets of:
100 Foot Suitcase Carry (right)
30-45 Second Right Side Plank
100 Foot Suitcase Carry (left)
30-45 Second Left Side Plank
Athlete Training Notes:
Today’s workout is straight from last years semi-finals. Take a look back to leaderboards and the youtube stream to compare scores and see exactly how the floor was laid out if you want to replicate as much as possible. Aside from that this one is all about controlled aggression. For a lot of folks the grip played a big part in the last set of toes to bar so being able to conserve yourself and stay unbroken on that is going to be big. Or you can go Sager style and hammer the bike straight out of the gates then see what happens. Most of you will likely benefit from hitting the bike in around 40-45 seconds or so, faster for some of the more powerful athletes. From there you’ll want to stay unbroken on the toes to bar as best you can. When you get to the sandbag it’s time to run. We’re pushing the pace on this because a lot of time can be lost in both transition and slow carries. We do enough strongman work that this shouldn’t intimidate any of you. Keep that consistent for all three rounds and you should post a solid score. If the wheels fall off at any point note what happened, when it happened, and then make sure to comment alongside your score so that you can remember for next time!
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.
Plyometrics
Three sets of:
3 Med Ball Slams + 1 MAX Vertical Throw
Rest as needed
Followed by…
Four sets of:
5 Split Stance Lateral Med Ball Slams Each Side
Rest 15 seconds between sides
Rest 30-60 seconds between sets
Followed by…
Eight to Ten reps of:
Single Vertical Box Jump
Rest 30 seconds between reps
*You should aim to land with completely extended legs.
Strength Accessory
Three to Four sets of:
8-10 Single Arm Dumbbell Bench Press (each arm)
Rest 30 seconds
10-12 Dumbbell or Kettlebell Chest Supported Rows
Rest 90 seconds
Gymnastics Skills EMOM
One set of:
Max Unbroken Ring Muscle Ups
Rest 4 minutes, then…
Three sets of:
40% of Today’s Max Unbroken Muscle Ups
Easy Bike or Rest for 3 minutes.
*If you don’t have ring muscle-ups then substitute with ring-dips
Monostructural
Ten sets of:
Echo or Assault Bike x 60 seconds @ 75+/66+ RPM
Rest 30 seconds between sets
After the 10th set, rest an extra 2 minutes, then…
For time:
100/80 Calorie Echo or Assault Bike
Additional Optional Worm Conditioning with Individual Option
Team of 4 Option:
1200 Meter Run (holding rope)
10 Synchronized Rope Climbs
40 Worm Push Press
800 Meter Run
8 Synchronized Rope Climbs
40 Worm Push Press
400 Meter Run
6 Synchronized Rope Climbs
40 Worm Push Press
*1 Rope Climb = 2 teammates touching at the top of their climb TOGETHER
Individual Option:
1200 Meter Run
5 Rope Climbs
40 Sandbag Push Press (100/70lbs) OR Dumbbell Push Press (60/40lbs)
800 Meter Run
4 Rope Climbs
40 Sandbag Push Press (100/70lbs) OR Dumbbell Push Press (60/40lbs)
400 Meter Run
3 Rope Climbs
40 Sandbag Push Press (100/70lbs) OR Dumbbell Push Press (60/40lbs)