Primary Training Session
Get Moving || Warm-Up
Three sets, performed as a warm up, of:
2 Minute Assault or Echo Bike
20 Banded Lat Pull Downs
20 Banded Face Pulls
20 Banded Strict press
A.
Nine sets of:
Strict Press x 2 reps @ 80-85%
Rest as needed
B.
Every minute, on the minute, for 3 minutes of:
Strict Handstand Push Ups x 30% of Max Reps
Followed by…
Every minute, on the minute, for 3 minutes of:
Weighted, Drag, or Regular Rope Double Unders x 30% of Max Time
Followed by…
Every minute, on the minute, for 3 minutes of:
Toes to Bar x 30% of Max Reps
After completing this first full round (9 minutes) repeat the entire set for a total of 18 minutes
You may break your reps up into multiple sets. This is an accumulated score within the minute
C.
Complete as many rounds and reps possible in 12 minutes of:
4 Burpee Ring Muscle Ups
6 Dumbbell Thrusters (50/35lbs)
8 Dumbbell Box Step Ups (50/35lbs) (24/20″)
D.
Three sets of:
Single Arm Dumbbell Bench Press x 10 reps each side
Rest as needed
Banded Lat Pull Downs x 10 reps @ 2022 tempo
Rest as needed
Reverse Dumbbell Fly x 10 reps @ 2222
Rest as needed
Athlete Notes:
Today’s workout is a classic triplet style metcon. We’ve got 12 minutes to work and two of the three movements force you to go a little slower just because of their nature, so you know what that means… We’re pushing the pace the entire workout. Burpee muscle ups and dumbbell box step ups can only be so fast so when you’re working through them the best strategy on a burpee muscle up is to drop straight into the burpee out of the rings then take a second if you need to before jumping up to do the muscle up. The thrusters and box step ups we expect to be unbroken and see if you can transition straight from one into the other. For the step ups, feel free to hold the dumbbells however you’d like if that makes you move quicker!
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.
Assault Bike or Echo Option
For time:
80/60 Calorie Assault Bike
Rest 2 minutes
80/60 Calorie Assault Bike
Rest 2:30 minutes
80/60 Calorie Assault Bike
Rest 3 minutes
80/60 Calorie Assault Bike
Row Option
Four sets of:
1250 Meter Row
Rest 4:30 between sets
*Score is your slowest set
**Goal is consistency
Core Training
Every minute, on the minute, for 12 minutes (3 sets of):
Station 1: 30 Seconds of Right Side Plank Hip Bounces + 15 Second Side Plank Hold
Station 2: 15 Weighted Side Bends (Right)
Station 3: 30 Seconds of Left Side Plank Hip Bounces + 15 Second Side Plank Hold
Station 4: 15 Weighted Side Bends (Left)
Banded Finisher
Four sets of:
25 Banded Triceps Extensions
Rest 45-60 seconds