Primary Training Session
Get Moving || Warm-Up
Every 4 minutes, for 12 minutes (3 sets of):
10/7 Calorie Bike
50 Foot Bodyweight Walking Lunge
3-5 Wall Walks
50 Foot Double Dumbbell Overhead Carry
A.
Complete as many reps possible in 60 seconds of:
Strict Handstand Push Ups to a Deficit (6″/4″)
Rest seconds, followed by…
Complete as many reps possible in 60 seconds of:
Strict Handstand Push Ups to a Deficit (3″/2″)
Rest seconds, followed by…
Complete as many reps possible in 60 seconds of:
Strict Handstand Push Ups
The scoring for this workout will be:
First round 1 rep completed = 3 reps
Second Round 1 rep completed = 2 reps
Third Round 1 rep completed = 1 rep
B.
Every 5 minutes, for 20 minutes (4 sets) of:
400 Meter Run
10 Burpee Box Jump Overs
15 Russian Kettlebell Swings (32/24kg)
20 Burpees to a Plate
Rest 5 minutes, followed by…
Every 5 minutes, for 20 minutes (4 sets) of:
500 Meter Row
10 Dumbbell Burpee Deadlifts (50/35 lbs)
10 Dumbbell Thrusters
10 Dumbbell Deadlifts
C.
Spend any extra time today on mobility and stretching. New cycle officially starts on Monday so make sure you feel the best you can!
Athlete Notes:
Today’s workout is meant to be a little bit of a capacity test. We don’t envision having more than 45 to 60 seconds of rest between rounds so the goal here should be unbroken movements, and consistent pacing. If your first round is 3 minutes and your second is 4 minutes 30 seconds then you know something went wrong. Try to maintain splits that are within about 10-15 seconds of each other. A big focus on this first offseason cycle is going to be capacity so start learning how to best pace yourself through workouts today.
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.
Easy Conditioning Option
Complete the following at 70-80% effort…
1-Mile Run
400-Meter Farmer Carry (70/53lbs)
800-Meter Run
400-Meter Overhead Plate Carry (45/35lbs)
1-Mile Run
Tough Conditioning Option
Every 10 minutes, for 30 minutes (3 sets of):
400-Meter Run
100 Foot Handstand Walk
150 Foot Walking Lunge (70/53lbs)
200 Foot Farmer Carry
400-Meter Run