Primary Training Session
Warm-Up Prep
Three rounds at increasing effort of:
10/7 Calorie Machine of Choice
100 Foot Sandbag Bearhug Carry
100 Foot Farmer Carry
*12 Bar Facing Burpees
*8 Toes to Bar OR Rings
*4 Wall Walks
*Perform these movements synchronized with a partner if you’d like.
A.
Build to Today’s Heavy Bench Press
(This does not need to be a max effort attempt. Just something that feels heavy)
Five sets of:
Bench Press x 5 reps @ 60-70% of todays heavy
rest as needed
B.
Three sets
6 Deadlifts to the knee + 6 Dimmels @ 60% of 1-RM Deadlift
rest as needed
C.
Three sets for times of:
30/25 Calorie Ski-Erg or Row
15 Bar Muscle-Ups
12 Deadlifts (185/125lbs)
9 Hang Cleans
6 Shoulder To Overhead
30/25 Calorie Bike Erg or Assault Bike
Rest 3 minutes
Partner Variation:
Three sets for times of:
60/50 Calorie Ski-Erg or Row (accumulated)
15 Synchro Bar Muscle-Ups
One round each (I go, you go)
12 Deadlifts (185/125lbs)
9 Hang Cleans
6 Shoulder To Overhead
60/50 Calorie Bike Erg or Assault Bike (accumulated)
Rest 3 minutes
D.
Three sets of:
20 GHD Hip Extensions
100-Foot Sandbag or D-Ball Carry (150-200/100-150lbs)
Rest 60 seconds
Finish with. . .
For quality:
100 Reverse Hypers @ 45-50% of 1-RM Back Squat
If you do not have access to a reverse hyper please perform Banded Pull-Throughs
Athlete Notes:
Today’s workout has it all.. a little go, a little gymnastics, and some barbell cycling! We’ve got a mix of machine, muscle-ups, and heavier DT coming your way! How you manage your rest during this workout is going to determine how well your workout goes. Those seconds tick away REALLY fast when you’re waiting to pick up a barbell or jump back up for more muscle ups. Before breaking down the workout, we want to recommend that for the bar muscle-ups, you pick a number that allows you to get there in 3 or less sets. For the barbell, we want it to be a weight that is challenging, but that you could complete the first set only dropping the bar a couple times. The later rounds are where we see a lot of people taking more and more breaks, so if you’re already doing that from the get-go, it’s going to be a long workout.
How to approach this… the first ski or row should be done at an aggressive pace, but not so fast that you have to wait 30 seconds to jump on the pull-up bar. Find that line between too fast and just fast enough, and ride that one. You should be breathing but capable of jumping up on the pull-up bar right away. We’ve already talked about the bar muscle-ups being 3 sets or less, so just manage your rest intervals nicely. As soon as you finish that last bar muscle-up you should go straight to the bar and rip out a set of deadlifts. The weight should not be heavy enough that you have to think about deadlifting it. Just put your hands on and go. Then, when you get to that 11th deadlift, drop the bar for a second, adjust your hands, take a breath, deadlift it one more time for the 12th rep, and start ripping out your hang cleans. This is a great opportunity to work some moderate weight hang clean cycling, so find the method that works best for you. If you have to break here, try to do it with only a couple reps left so that you can do another set and go straight into the next shoulder to overhead. When you get to the final bike interval it’s time to go hard. That said, we do have three more sets, so don’t redline here. You do get three minutes to recover, so test yourself and see how hard you can push and still recover enough to repeat the effort!
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.
Strength Accessory Option
A.
Three sets of:
Barbell French Press x 12-15 reps
Rest as needed
B.
Fours sets of:
Max Unbroken Tempo Ring Push Ups @2112
Immediately followed by….
20-30 Banded Tricep Extensions
Rest 90-120 seconds
Bike Endurance Option
Every 10 minutes, for 30 minutes (3 sets of):
100/70 Calories
Running Endurance Option
For distance:
1 Minute of Running
30 seconds of Easy Recovery Jog
2 Minutes of Running
60 seconds of Easy Recovery Jog
3 Minutes of Running
90 seconds of Easy Recovery Jog
4 Minutes of Running
120 seconds of Easy Recovery Jog
3 Minutes of Running
90 seconds of Easy Recovery Jog
2 Minutes of Running
60 seconds of Easy Recovery Jog
1 Minute of Running
30 seconds of Easy Recovery Jog
Push your pace on the work intervals – somewhere between 80-85% effort; back off to 55-60% effort on the recovery portions.
Rowing Endurance Option
“I Hear Banjos”
Every 6 minutes, for 30 minutes (5 sets) for max meters:
4 Minutes of Rowing
Treat this as a test and try to accumulate as many meters as possible over the course of the 5 sets. Set the monitor for 4 minutes of rowing and 2 minutes of rest. Elite males should be aiming for 6,000 meters or more; elite females should aim for 5,250 meters or more.
Compare your results to the week of October 6, 2021.