Primary Training Session
Get Moving || Warm-Up
Three rounds at increasing effort of:
15/12 Calorie Bike or Row
100 Foot Kettlebell Front Racked Carry
20 Alternating Lateral Lunges
15 PVC Pipe Pass Throughs
10 Divebomber Push-Ups
5 Burpee Broad Jumps
A.
Every minute, on the minute, for 5 minutes:
1 Tall Box Jump + 3 High Hang Power Snatches (50-55%)
Followed by…
Every 75 seconds, for 6:15 (5 sets of):
1 Tall Box Jump + 2 Hang Power Snatches (60-65%)
Followed by…
Every 90 seconds, for 7:30 (5 sets of):
1 Tall Box Jump + 1 Power Snatch (70-75%)
B.
Every 75 seconds, for 12:30 (10 sets of):
3 Regular Stance Box Squats @ 70-75% to a Box AT Parallel
**Special Note**
-The focus is maximal speed on each lift. By maximal speed we mean we want you visualizing as though you were jumping with the barbell you exploded up so hard. If the bar is slowing down at all, stop or reduce the loading.
C.
Four sets of:
5 Sumo Deadlifts @ 65-70%
Rest 2 minutes between sets
D.
Every 4 minutes, for 16 minutes (4 sets of):
10 Ring Muscle Ups
Followed by…
As many rounds and reps as possible in the remaining time of:
10 Deadlifts (155/105lbs)
10 Front Squats (155/105lbs)
10 Lateral Burpees Over the Barbell
*Pick up on the AMRAP where you left off each time.
**Score is total rounds + reps of the deadlifts, front squats and lateral burpees.
Substitution for Ring Muscle Ups: 25 Chest to Bar Pull-Ups OR 30 Toes to Bar
E.
Three sets of:
20 Reverse Hypers OR GHD Back Extensions
Rest as needed between sets
Athlete Training Notes:
The goal for this workout is to finish your buy-in movement in 1-2 sets. So, whether you’re doing ring muscle ups or modifying for pull-ups or toes to bar we’re looking for no more than 2 sets to accumulate the required reps. Ideally you’re finishing the buy in around 60 seconds then after that we’ll be looking to be smooth and consistent for the remaining 3 minutes or so. Break the deadlifts with 1 or 2 reps left, hang clean the final rep and then go unbroken on the front squats. Be smooth and consistent on the burpees knowing that this movement will likely be the one to burn you most leading into the ring muscle ups. If you’re pushing at a consistent pace then you should aim to be 2+ rounds each time you perform the AMRAP. Remember that you’re picking up where you left off.
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.
Gymnastics Volume
Every minute, on the minute, for 15 minutes:
Station 1: 12-15 Strict Handstand Push-Ups (or 45 seconds of work; 55+: 3-5″ riser)
Station 2: Max Rope Climbs OR Calorie Ski Erg
Station 3: Rest
Row Endurance
Every minute, on the minute, for 30 minutes:
Station 1: 15/12 Calorie Row
Station 2: 15/12 Calorie C2 Bike OR 12/9 Calorie Assault Bike
*Goal is 40-45 seconds on each machine station at a 75% effort.
Sled Conditioning
For time:
300 Foot HEAVY Sled Push (50 foot increments)
*The sled should be heavy enough that you have to stop every 50 feet to turnaround, but you shouldn’t have to stop during the 50 foot effort until maybe the last 1 or 2 sets.