Mobility, Activation & Warm-Up
5-8 Minutes Rowing @ easy pace (HR should be under 105 BPM)
and then …
Two sets of:
Bird Dogs x 10 reps per side
Bear Crawl with Wrist Stretch
x 25′
Dead Bug x 20 reps (10 per side and alternate)
Static Hang on Pull-Up Bar x 20 seconds
Rest as needed
and finish with …
Two sets of:
60 seconds of Hamstring Walkouts
* Hips stay elevated the entire time – focus on creating
lots of tension through the hamstrings by digging your
heels in the ground as you move them and stay long
in the torso.
60 seconds of Rest
A.
Every 30 seconds, for 10 minutes (20 sets):
Deadlift from 2″ Deficit x 1 rep @ 65% of 1-RM Deadlift
Put tension into the bar and then stand with the bar as quickly as you can. This should not feel terribly heavy. You will get stronger by moving fast.
B.
35-49:
Five rounds for time of:
3 Bar Muscle-Ups
5 Chest-to-Bar Pull-Ups
7 Box Jumps (24/20″)
(no bounding)
50-54:
Five rounds for time of:
2 Bar Muscle-Ups
4 Chest-to-Bar Pull-Ups
6 Box Jumps (24/20″)
(no bounding)
55-59:
Five rounds for time of:
1 Bar Muscle-Ups
3 Chest-to-Bar Pull-Ups
5 Box Jumps (24/20″)
(no bounding)
60+:
Five rounds for time of:
1 Chest-to-Bar Pull-Ups
3 Pull-Ups
5 Box Jumps (24/20″)
(no bounding)
Scaling Options for Bar Muscle-Ups (choose one of the following):
Jumping Bar Muscle-Ups
Banded Bar Stomps
Chest-to-Bar Pull-Ups
Band Assisted Bar Muscle-Ups
Scaling Options for Chest-to-Bar/Chin-over-the-Bar Pull-Ups
Band Assisted Chest-to-Bar or Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar or Chin-over-the-Bar Pull-Ups
Rest exactly 5 minutes, and then…
35-49:
For time:
4000 Meter Bike Erg or 2000 Meter Row
30 Toes-to-Bar
400 Meter Run
100 Double-Unders
30 Strict Handstand Push-Ups
100 Double Unders
400 Meter Run
30 Toes-to-Bar
50-54:
For time:
4000 Meter Bike Erg or 2000 Meter Row
30 Toes-to-Bar
400 Meter Run
75 Double-Unders
20 Strict Handstand Push-Ups
75 Double Unders
400 Meter Run
30 Toes-to-Bar
55+:
For time:
4000 Meter Bike Erg or 2000 Meter Row
30 Toes-to-Bar
400 Meter Run
75 Double-Unders
10 Wall Walks
75 Double Unders
400 Meter Run
30 Toes-to-Bar
Time Cap: 30:00
Scaling Options for Strict Handstand Push-Ups:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
1 Wall Walk for every 3 sHSPU
Athlete Notes:
Today we’ve got a two part workout for you. The first portion of the workout is a mix of gymnastics and plyometrics. It is meant to fatigue your legs and elevate your heart rate. We then want you going into a longer “grind-style” workout already pre-fatigued, and see how well you can push through these higher rep gymnastics movements when you’re not coming into them fresh. Please cease from the bar complex if you feel like your hands are going to rip. On the box jumps, please be careful, no one has time for bloody shins.
When you get to the second portion, we would hit the 4000 meter bike or 2000 meter row at a pace slightly faster than your 10k bike or 5k row… something that is slightly uncomfortable, but allows you to move directly from the monostructural station to the toes-to-bar. Please pick a rep scheme that allows you to keep chipping away at them without taking long breaks (aka stay under the pull up bar). Up next we have the run. Given that you will already have a high heart rate going into this, we’d suggest trying to complete the 400 meters at close to, or slightly faster than, your 1 mile pace. Run right to your rope, which should be nicely laid out on the ground, and go by feel for your double-unders. If you feel really winded then take a quick break, otherwise, stay unbroken as long as you’re able to stay in rhythm. Try to avoid any grinding reps for your handstand push-ups/wall walks. Immediately come off the wall if you feel like your reps are slowing down so you don’t burn out your triceps. You get to work back up from here so know yourself and your abilities as an athlete, and chip away at these reps as best you can. Stay smooth and calm on the double-unders. Push the pace on the run but know your lungs will be hurting. Grab a piece of chalk before you head out so you can chalk your hands during the last 50 meters so you can run straight to the pull-up bar to start on your last set of toes-to-bar.
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Strongman Option
A.
Four sets of:
100-Foot Sled Push
(as heavy as possible – no more than one stop per length)
Rest 2 minutes
B.
Four sets of:
100-Foot Hand-Over-Hand Rope Pulls
(as heavy as possible)
Rest 2-3 minutes
C.
Accumulate 5 minutes of Bearhug Sandbag Hold