August 24, 2021 – Masters Program

Mobility, Activation & Warm-Up

Assault Bike or Ski-Erg x 3-5 minutes @ easy pace (Keep HR under 115 BPM)

Banded Lat Stretch

x 30 seconds per side
Banded Hamstring Pulse

x 30 seconds per side

and finish with …

Cozy Bent Leg Lift x 10 reps with a 5 second hold
Plank Shoulder Taps x 30 reps afap

Skill-Based Movement Primer
Every 5 minutes, for 15 minutes (3 sets) for times:
20/15 Calories of Assault Bike
10 Toes-to-Bar
20 Single-Arm Dumbbell Overhead Squats (35-54: 50/35 lbs; 55+: 35/10 lbs – 10 each arm)

Scaling Options for Toes-to-Bar:
V-Ups
Knees-to-Chest
Knees-to-Elbows

A.
Every 2 minutes, for 10 minutes (5 sets) of:
20/15 Calorie Row
4 Power Cleans @ 65-70% of 1-RM Power Clean

At the 10 minute nark. . .

Every 2 minutes, for 10 minutes (5 sets) of:
40 Double-Unders (55+: 30 Double-Unders)
*Power Cleans

*Sets 1-3: 3 reps @ 75-80%
*Sets 4-5: 2 reps @ 80-85%

Scaling Options for Double-Unders (choose one of the following):
Single-Unders x Double the Reps
Reduce the amount of reps by half
30 Seconds of Double-Under Attempts

B.
Every 90 seconds, for 27 minutes (3 sets) of:
Station 1 – Farmer’s Carry x 60 seconds
Station 2 – Push-Ups x 15 reps @ 1111
Station 3 – Hanging Knee Raises x 15 reps @ 2111
Station 4 – Russian Kettlebell Swings x 25 reps
Station 5 – Zottman Curls x 12 reps @ 3011
Station 6 – GHD SIt-Ups x 45-60 seconds

Athlete Notes:
Nothing like a little “cardi-olympic” lifting to build some confidence in lifting a barbell in a workout! We love these “on the minute” style pieces that combine a cardio element – row and double unders – with a relatively heavy barbell, but one you shouldn’t be in danger of failing. We want to see you push the pace on the row and the double unders, and then put your hands on the barbell immediately! See how well you can practice some touch-and-go reps for the first few sets, but if you have to resort to singles, STAY OVER THE BARBELL! Today is the perfect opportunity to practice what we preach about staying over the bar. Stepping away chips into more time than you’d think, so we want your working on simply keeping your shins right at the bar between reps!

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.

Engine Accessory Option
Five sets for times of:
Run 800 Meters
Rest 2 minutes

Push the pace. Keep your fastest and slowest times within 6 seconds of each other, but that final set should be a full effort to stay within your time window.