Primary Training Session
A.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
B.
Perform for 10 minutes:
Max Time Handstand hold.
Play with how you balance yourself with your fingers, wrists, elbows and shoulders. Then also figure out how you like to have your legs. Some people like the straight body gymnastics, but others like to separate their legs and use them to help.
C.
Against a 2:30 clock:
250/200 meter Row
15/10 Calorie Assault Bike
Max Alternating Dumbbell Snatches (50/35lbs.)
Rest 2:30 minutes and repeat for a total of FIVE sets
Compare to October 12, 2021
D.
Accumulate 15-20 Strict Chest to Sternum Pull Ups with a false grip
E.
For quality and muscle activation:
100 Dumbbell or Plate Tate Press (2-8lbs)
Athlete Notes:
Repeat! Let’s test ourselves and see how fit we’ve become over the last 9 weeks. Check back to 10/12 to see how this one went for you last time. Maybe you learned something that you can apply to this time around? For this workout we are giving you a 1:1 work:rest ratio and want to see how hard you can push, rest, and repeat. The dumbbell snatches can only be completed so fast, so you know what that means. It’s time to go HARD on the row and the bike and then hang on for dear life. Set a goal in your head and don’t let yourself fall off those paces!
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.
Engine Accessory Option
Against a 2 minute clock:
20/15 Calorie Assault Bike
20 Push-Ups
40 Drag Rope Double Unders
Max Calorie Assault Bike in the remaining time.
Rest 3 minutes between sets and complete a total of SIX sets.
Aerobic/Gymnastics Skills Option
Complete as many calories possible in 30 minutes of:
Assault Bike, Assault Runner or Concept 2 Bike
*Every 5 minutes, including 0:00, perform the following:
20 Push Ups
40 Drag Rope Double Unders
50 Foot Handstand Walk
Strongman Option
A.
Complete a MAX distance Sandbag Bearhug Carry (150/100)
B.
Three sets for max distance of:
Dumbbell Hexagonal Carry
Rest as needed”