Mobility & Activation
Dead Bug x 45-60 seconds (choose from any of the progressions in the linked video)
Glute Activation Protocol:
FireHydrant x 5 reps + Iso Hold x 20 seconds per side
Banded Clam Shells x 5 reps + Iso Hold x 20 seconds per side
Straight Leg Hip Bridge
x 5 reps + Iso Hold x 20 seconds per side
Dead Bug Iso Hold
x 45-60 seconds
Skill Based Lung Opener
Three sets of:
10/7 Calorie Row
20 Prone Plank Shoulder Taps
15 Heavy Drag Rope Double-Unders OR 30 Double-Unders
30 seconds Handstand Marching Attempts
A.
Three sets
3 Deadlift + 6 Dimmels @ 70%+ of 1-RM Deadlift
rest as needed
B.
35-49:
Two rounds for time of:
25 Toes to Bar
20 Alternating Dumbbell Snatches (50/35 lbs)
50-Foot Handstand Walk
At the 12 minute mark. . .
Two rounds for time of:
15 Toes to Bar
15 Dumbbell Thrusters (50/35 lbs)
5 Rope Climbs
50-54:
Two rounds for time of:
20 Toes to Bar
20 Alternating Dumbbell Snatches (50/35 lbs)
30-Foot Handstand Walk
At the 12 minute mark. . .
Two rounds for time of:
12 Toes to Bar
12 Dumbbell Thrusters (50/35 lbs)
3 Rope Climbs
55+:
Two rounds for time of:
20 Toes to Bar
20 Alternating Dumbbell Snatches (35/20 lbs)
4 Wall Walks
At the 12 minute mark. . .
Two rounds for time of:
12 Toes to Bar
12 Dumbbell Thrusters (35/20 lbs)
3 Rope Climbs
Toes-to-Bar Alternatives (replace with one of the following):
Knees-to-Elbows
Knees-to-Chest
V-Ups
Weighted Sit-Ups
Handstand Walk Alternatives (replace the handstand walk with 30-60 seconds of one of the following):
Handstand Marching
Handstand Marching on Box
Single-Leg Thigh Taps
OR
Wall Climb x 1 rep for every 10′
C.
Three sets of:
45 seconds max GHD Sit-Ups (55+:
Weighted Sit-Ups 20/14 lbs)
30 seconds rest
Athlete Notes:
Today we’ve got a big mixture of fun headed your way! Multiple skill pieces combined with a few grittier movements. This workout is going to come down to knowing yourself as an athlete and taking wise breaks before you blow up too much! During the workout you will be accumulating a lot of reps so if you don’t manage your sets and rest wisely here, you’ll be doing a lot of staring at the clock watching it tick by faster and faster. The first 2 rounder is going to be a good test of grip strength and shoulder endurance, how well can you hang on and move through each movement quickly in order to decrease time under tension? That’s what that workout is all about. The second 2 rounder is going to take a little more finesse because as you get further into the toes to bar, the harder it will be to use your abs on the rope climbs. Be sure to work your foot lock and solid technique to make your life easier (remember the rope mount drill)! The final piece is all about emptying the tank while still being smart with your rope climbs. Regarding each individual movement, the toes to bar will, and should, be broken up early and possibly often. Quick sets fast rest is better than staring waiting to go because you’re so blown up. The dumbbell snatches and thrusters will fatigue your shoulders, so what we would say here is that if the dumbbell is moving well, keep going. If you slow down, take a quick break. For the rope climbs try to spend as little time on the ground as possible. If you’re comfortable with your foot wrap you should have no problem jumping back up! The handstand walk we want you to challenge yourself to set a minimum distance for each set (if you’re confident with them) and stick to it… it could be 5/10/25/etc. feet, just challenge yourself. Overall, have some fun and hit this one hard, then rest up tomorrow!
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.
Aerobic/Gymnastics Skills Option
35-54:
Complete as many rounds and reps possible in 10 minutes of:
400 Meter Run
24 Wall Ball Shots (20/14 lbs to 10/9′)
12 Burpee Box Jump-Overs (24/20″)
Rest 2 minutes, then complete the following….
Complete as many rounds and reps possible in 10 minutes of:
40/30 Calorie Row or Bike
24 Box Jumps (24/20″)
24 Push-Ups
55+:
Complete as many rounds and reps possible in 10 minutes of:
400 Meter Run
24 Wall Ball Shots (20/10 lbs to 9′)
12 Burpee Box Jump/Step-Overs (24/20″)
Rest 2 minutes, then complete the following….
Complete as many rounds and reps possible in 10 minutes of:
40/30 Calorie Row or Bike
24 Box Jumps or Step-Ups (24/20″)
24 Push-Ups