Primary Training Session
Warm Up
Three sets of:
10/7 Calorie Machine of Choice
30 second Side Plank (each side)
30 second Dead Hang
A.
Every minute, on the minute, for 12 minutes:
Station 1: 6-8 Ring Pop Swings
Station 2: 6-8 Supine Snap Pull Transitions on Low Rings
Station 3: 20-30 second Ring Support Hold
Station 4: Rest
B.
Three to Four sets for quality of:
5-8 Ring Muscle Ups
OR
Any gymnastics movement at the top of your abilities progression (i.e pull-ups, bar muscle ups, etc.)
C.
Every 2 minutes, for 8 minutes (4 sets) of:
Strict Press
Set 1 – 6-8 reps @ 70-75%
Set 2 – 4-6 reps @ 75-80%
Set 3 – 3-4 reps @ 80%
Set 4 – Max reps @ 85%
At the 12 minute mark…
Push Press
Every 2 minutes, for 10 minutes (5 sets of):
Push Press x 4-6 reps @ 70-75%
*If you can achieve 6 quality reps at this percentage, you may go heavier.
D.
Four rounds for time of:
25/20 Calorie Row
15 Chest to Bar Pull-Ups
10 Double Dumbbell Shoulder to Overhead (70/50lbs)
After the 4th round, rest exactly 3 minutes, and then…
One round for time of:
50/40 Calorie Row
30 Chest to Bar Pull-Ups
20 Double Dumbbell Shoulder to Overhead (70/50lbs)
E.
Four rounds of:
15 Side Plank Hip Bounces (right)
15 Side Plank Hip Bounces (left)
15 Weighted Side Bends (right)
15 Weighted Side Bends (left)
150 foot Sandbag Bearhug Carry (heavy)
Athlete Notes:
We’re bringing out the big dumbbells for today’s workout. This is going to be a great test of your shoulder endurance and your ability to stabilize overhead when you’re breathing hard. We’ve got a four round workout to start things out, then you’ll get a three minute rest, and follow that up with just one round but double the reps! During the four rounds we would suggest hitting the row at around a pace that takes 70-80 seconds to complete. You’ll then have a relatively small set of chest to bar pull-ups. We’d like to see you push on these and see if you can hang on for all 15, but if you have to break, make it a quick drop and try to get it done in two sets. The final movement is the dumbbell shoulder to overhead. We’ve hit a workout (past games workout from 2017) that involved a single 100/70 pound dumbbell, but today we’re going to ask you to use a heavier dumbbell than you may feel comfortable doing. The weight, however, should not be something that it takes you more than 2 sets to get the 10 reps when you’re fresh. As you fatigue in the workout that may drop to 2-3 sets. Use your legs here and make sure your lats and t-spine are prepped to stabilize dumbbells overhead! After you finish the 4 round portion we’ll take a three minute rest. After the rest is up you’ve just got one round but you’re going to double the reps. Hit the row pace at something that would take around 2:20-2:40, try to hang on to the chest to bars and finish them in 1-3 sets, and then go for broke on the dumbbells. If you fail, at least you failed trying to push your limits!
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.
Mixed Modal Conditioning Option
Ten rounds for time:
5 Box Facing Burpees
20/15 Calorie Bike Erg, Echo Bike, Assault Bike
5 Box Facing Burpees
15/10 Calorie Bike Erg, Echo Bike, Assault Bike
Rest 60 seconds
Use the rest period just to walk back to your machine. Ideally you will be moving the entire workout