Mobility
Spend 2 minutes working on yourpsoas
Band Assisted Ankle Pulse x 30 seconds right
Band Assisted Hip Flexor Opener x 30 seconds right
Band Assisted Ankle Pulse x 30 seconds left
Band Assisted Hip Flexor Opener x 30 seconds left
Warm-Up
300 Meter Easy Row
Banded Monster Walks x 30 seconds forward/30 seconds backward
Banded Lateral Walks x 30 seconds right/30 seconds left
600 Meter Easy to Medium Paced Row
Banded Squats x 30 seconds
Hip Prehab
One-Two sets:
Active Pigeon x 30-45 seconds per side
90/90 Hip Rotation x 10 total reps
Barbell Only Back Squats x 5 reps @ 3311
A.
Back Squat
Set 1: 10 reps @ 60%
Set 2: 15 reps @ 60-70%
Set 3: 10 reps @ 70%
Rest 2-3 minutes between sets
B.
35-54:
Every minute, on the minute, for 21 minutes (7 sets) of:
Station 1: 15-17/10-12 Calorie Assault or 14-16/8-10 Calorie Echo Bike
Station 2: 14 Kettlebell Front Rack Lunges (24/16 kg)
Station 3: 8 Burpee Pull Ups
When the clock reaches 22:00, perform…
Three rounds for time:
15-18/10-12 Calorie Assault or 13-16/8-10 Calorie Echo Bike
14 Kettlebell Front Rack Lunges (24/16 kg)
8 Burpee Pull Ups
55+:
Every minute, on the minute, for 21 minutes (7 sets) of:
Station 1: 12-14/8-10 Calorie Assault or 10-12/6-8 Calorie Echo Bike
Station 2: 14 Kettlebell Front Rack Lunges (16/12 kg)
Station 3: 6 Burpee Pull Ups
When the clock reaches 22:00, perform…
Three rounds for time:
12-14/8-10 Calorie Assault or 10-12/6-8 Calorie Echo Bike
14 Kettlebell Front Rack Lunges (16/12 kg)
6 Burpee Pull Ups
RETEST: Check your times / notes from October 19th
Athlete Notes:
Time for a retest!! Lets see how you’ve been adapting to all the emom + for time sessions. You did this workout on October 19th so go back in your notes and see how you approached this workout. At this point in our progressions you should be feeling more confident with shifting from a more controlled and disciplined format with the emom to a high intensity format with the ‘for time’ piece. Post your times and any notes you have on how you felt and/or tackled this differently compared to a few weeks ago!
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.
Bike Erg/Row Option
Complete a 7-10 minute bike or row at a moderate pace to warm up your lungs
followed by…
Three rounds of:
4000 Meter Bike Erg @ 90% Effort
400 Meter Walk recovery
followed by…
7-10 minute cool down bike, row, or walk