Primary Training Session
IF YOUR TEAM IS PERFORMING QF WORKOUTS, THEN REST TODAY
Get Moving || Warm-Up
60 Second Banded Lat Stretch (each arm)
60 Second T-Spine Pulse on Bench
60 Seconds of Slow Controlled Cat/Cows
Followed by…
Two rounds of:
50 Foot Bodyweight Walking Lunge
10 Goblet Hold Good Mornings
50 Foot Single Arm Front Rack Carry (each arm)
30 Second Bottom of Goblet Squat Hold
Followed by…
Five sets of:
1 Weighted Box Jump
Step Down
1 Non-Weighted Box Jump
Rest as needed
A.
IF YOUR TEAM IS PERFORMING QF WORKOUTS, THEN REST TODAY
Take 15-20 minutes to build to today’s heavy…
2-Position Hang Clean
(Mid Hang + Low Hang)
B.
IF YOUR TEAM IS PERFORMING QF WORKOUTS, THEN REST TODAY
Five sets of:
Bench Press x 5 reps @ 65+%
Rest 1-2 minutes between sets
C.
IF YOUR TEAM IS PERFORMING QF WORKOUTS, THEN REST TODAY
For total time:
Two rounds of:
10 Snatches (175/125lbs)
12 Bar Facing Burpees
Followed by…
Two rounds of:
10 Snatches (115/85lbs)
12 Bar Facing Burpees
TIME CAP = 9 MINUTES
D.
IF YOUR TEAM IS PERFORMING QF WORKOUTS, THEN REST TODAY
Four rounds of:
Max Effort Incline Bench Tate Press (aim for 15-20)
45 Second Suitcase Hold (each side)
Athlete Training Notes
Today’s workout is an old regionals workout from 2018. Check back to the leaderboards to compare yourself to some of the top athletes in the world. The workout itself will come down largely to your ability to cycle a barbell. Some of the fastest times will be quick singles on the heavy bar followed by consistent burpees, then hammering out the lighter bar and burpees. You’re going to have to play this one based on your abilities. If you know that you’ll struggle on the snatches then you’ll have to fully pace the first part and go ham on the second. If you know you can crush the barbell then play to that strength and stay controlled on the burpees so that you don’t redline too early. Regardless, touch and go on the 10 at the heavier weight is likely a bad decision, but if you try it let us know how it goes!
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 Strength Option
Three sets of:
10 Seated Dumbbell Presses
50 Foot Hand Over Hand Rope Pull (5/10 effort)
10 Push-Ups with Hands on Dumbbells
50 Foot Hand Over Hand Rope Pull (5/10 effort)
Rest as needed between sets
Additional Cardio Option 1
Four sets for times of:
45/36 Calorie Ski Erg
Rest 3 minutes between sets
Gymnastics Accessory
Every 4 minutes, for 20-28 minutes (5-7 sets of):
*Gymnastics Movement*
Easy Bike at Zone 2 Pace the remainder.
*For today’s gymnastics movement pick something that you specifically need work on. This is purely for volume accumulation. The movement should be something that takes about 30-45 seconds to complete and is in a set that you could perform unbroken where applicable.
Additional Cardio Option 2 (Zone 2 Emphasis)
If you are feeling beat down from the primary session or would like to prioritize that today then perform this Zone 2 Option as your additional session today.
60 minute bike @ Zone 2 Pace
*Try to keep your heart rate around 135-150 BPM. If you don’t have a heart rate monitor then you will aim for 65-75% of 20 minute wattage test.
**If you bike today, then prioritize swimming tomorrow.