Mobility, Activation & Warm-Up
Two sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Perfect Stretch
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Side Plank Hold
Move through this with as little rest between movements as possible. It should take between 10-12 minutes in total.
and then …
With an empty barbell, complete:
Two sets of:
2 Tall Cleans
4 Front Squats
6 Hang Squat Cleans
Rest as needed
A.
Every two minutes, for 12 minutes (6 sets):
Power Clean + Hang Clean
Start at 50% and build to today’s heaviest set.
B.
35-49:
For time:
10-8-6-4-2 reps of:
Wall Walks
Thrusters (135/95 lb.)
50-54:
For time:
10-8-6-4-2 reps of:
Wall Walks
Thrusters (115/75 lb.)
55+:
For time:
10-8-6-4-2-1 reps of:
Wall Walks
Thrusters (95/65 lb.)
Time cap: 15 minutes
**Please adjust the weight as needed. If you are unable to do the first set in two sets or less then reduce the load.
C.
Three sets of:
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 5111
Rest 15 second
Seated Band-Resisted Rows x 30 reps @ 1010
Rest 2-3 minutes
D.
Three sets of:
Cuban Press (barbell or dumbbell) x 8-10 reps @ 3131
Rest 30 seconds
Hip Flexor Stretch of Choice x 60 seconds per side
Rest 90 seconds
Athlete Notes:
You knew that you’d see a wall walk workout being tested again! We hope that the frequency of inverted work paired with the upper body mobility pieces have helped you be more confident with wall walks. This is a tough combo, as many of you know, so be smart about how you approach the first few sets. You should be moving with efficiency and calmness … not a frantic pace to start. You should notice an improvement with your upper body endurance if you’ve been following this cycle. If circumstances allow then please have someone be your judge to ensure the wall walks are to the Open standards. Assess how you tackled this workout at the beginning of the cycle and adjust based on your initial testing.
Please compare to October 15, 2021
Optional Additional Work Sessions
*Please only perform as much of the additional work as you can recover from successfully before your next training session.
Engine Accessory Option
Every 6 minutes, for 30 minutes (5 sets) for times:
800-1000 Meter Concept 2 Bike Erg OR 400-500 meter Row
300-400 Meter Run (Assault Runner preferably)
400-500 Meter Row or Ski Erg
*The goal is to have at least 30 seconds of rest, so modify the distances accordingly.
Please compare to October 15, 2021