April 28, 2020 – Competition

At-Home Workout (No Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

Every minute, on the minute, for 15 minutes (5 sets) of:
Minute 1: 60 seconds of Alternating Cossack Squat
Minute 2: 45 Second Knee Plank Hold
Minute 3: 16 Slow Mountain Climbers – hold each position for one second
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

When the running clock reaches 18:00, perform the following…

Complete as many rounds and reps possible in 15 minutes of:
200 Meter Run
20 Push Ups
20 Sit Ups
10 Alternating Lunges

When the running clock reaches 36:00, perform the following…

Three sets of:
45 seconds of Hollow Rocks
Rest 30 seconds
45 seconds of Arch Rocks
Rest 30 seconds

followed by…

One set of:
2 minutes of Knee Plank Hold

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Coaches Note:
Today’s intention is to have fun with your own goal for this workout. Here are some suggested goals:
*How quickly you can run your 200 meters?
*How many unbroken reps can you perform each time?
*How much weight can you handle for the duration of the workout?

At-Home Workout (Limited Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

Every minute, on the minute, for 15 minutes (5 sets) of:
Minute 1: 60 seconds of Alternating Cossack Squat
Minute 2: 45 Second Knee Plank Hold
Minute 3: 16 Slow Mountain Climbers – hold each position for one second

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

When the running clock reaches 18:00, perform the following…

Complete as many rounds and reps possible in 15 minutes of:
200 Meter Run
20 Dumbbell Push Press
10 Alternating Reverse Lunges with DB Farmer’s Carry
5 Burpee Dumbbell Deadlifts

When the running clock reaches 36:00, perform the following…

Three sets of:
45 seconds of Hollow Rocks
Rest 30 seconds
45 seconds of Arch Rocks
Rest 30 seconds

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Coaches Note:
Today’s intention is to have fun with your own goal for this workout. Here are some suggested goals:
*How quickly you can run your 200 meters?
*How many unbroken reps can you perform each time?
*How much weight can you handle for the duration of the workout?

PRIMARY SESSION

A.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed

B.
Gymnastics Skills Practice
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Strict Muscle-Up x 1 rep
Interval 2 – Catch Position Dips

x 5 reps
Interval 3 – Ring Pull-Ups with False Grip x 3 reps
*Attempt to get your elbows as high as your wrists at the top of the pull-up.

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Ring Swing x 6 reps
Interval 2 – Supine Ring Swing

x 6 reps

Followed by. . .

Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Rings-To-Shoulders Transitions x 6-8 reps
Interval 2 – Rowing Muscle-Up Transitions on Low Rings x 6-8 reps

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of complexes:
Interval 1 – 1 Mounting Ring Muscle-Up + 3 Ring Dips
*This is a hip-driving muscle-up. With shorter ring straps this may be easier than the next interval.
Interval 2 – 3 Supine Ring Swings + 1 Muscle-Up
*During Interval 2 start from a dead hang (no cast swing). Attempt to hit a full supine position before transitioning. The goal is to perform a two-step muscle-up that transitions via a dynamic ring row and hinge of the hips.

C.
Four sets for times of:
400 Meter Run or 500 Meter Row
100 Double-Unders
15 Shoulder to Overhead (185/125 lbs)
20 Chest-to-Bar Pull-Ups
25/18 Calorie Assault Bike or Bike Erg
Rest 4 minutes

D.
Three sets of:
Prone Chinese Planks x 30 seconds
(load these heavy to make the 30 seconds challenging – you can load with either a dip belt or plates on your low back and butt)
Rest 60 seconds
150-Foot Suitcase Carry (each arm)
(keep your shoulders squared over your hips – no leaning)
Rest 60 seconds