Primary Training Session
Movement Primer
Three rounds at 70-80% effort of:
10/7 Calorie Bike OR 200 Meter Jog
20 Bodyweight Hip Bridges
15 Medball Good Mornings
10 Medball Thrusters
4-8 Supinated Grip Strict Pull-Ups
100 Foot Sandbag Bearhug Carry (slow pace)
A.
Four sets of:
Barbell or Safety Bar Goodmornings x 4 reps @3211 Tempo
Rest as needed
B.
Ten rounds for time of:
200 Meter Run
4 Chest-to-Bar Pull-Ups
8 Wall Ball Shots (30/20lbs)
12 Box Jump Overs (Jump up, step down – 24/20″)
8 Wall Ball Shots (30/20lbs)
4 Chest-to-Bar Pull-Ups
Rest 60 seconds
Record total time including 60 seconds of rest
Compare to October 13, 2021
C.
Three sets of:
40 GHD Sit-Ups
100-Foot Sandbag or D-Ball Carry (150-200/100-150lbs)
Rest 60 seconds
Finish with. . .
For quality:
100 Reverse Hypers @ 50% of 1-RM Back Squat
If you do not have access to a reverse hyper please perform Banded Pull-Throughs
Athlete Notes:
Here we go with another repeat workout! We love to test, retest, and retest more later on down the road as markers to check improvement AND where we feel needs more attention in the program. Check back to your notes from 10/13 to see how this one went for you. Were you consistent? Was there drop off? If so, when was that? Remember, this workout is going to test your ability to transition, which is arguably a skill in and of itself. Your goal should be to complete all of the movements unbroken, see how hard you can push, and then recover quickly during that minute rest. We are looking for this workout to be under 35 minutes, so you’re going to have to push hard to do that! It all starts with the run. Coming off the rest we want that to be hit at a fast pace, and then it’s short reps and quick transitions from there! Please be sure to step down on the box jumps, we don’t want any injuries, and bounding often is a higher risk than reward. Have some fun and let us know how it goes!
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.
Strength Accessory Option
A.
Two sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Side Plank Hold
*Station 5 – Dynamic Bulgarian Split Squat Jumps
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
B.
Every minute, on the minute, for 18 minutes (3 sets) of:
Minute 1 – Single-Leg Barbell Good Mornings (Left) x 8 reps @ 3211
Minute 2 – Single-Leg Barbell Good Mornings (Right) x 8 reps @ 3211
Minute 3 – Single-Leg Prone Lying Banded Leg Curl x 20 reps @ 20X0 (Left Leg)
Minute 4 – Single-Leg Prone Lying Banded Leg Curl x 20 reps @ 20X0 (Right Leg)
Minute 5 – Tempo Push-Up x 12 reps @ 1111
Minute 6 – Hollow Body Hold/Rock x 45 seconds
C.
Complete as many reps as possible in 6 minutes for quality and muscle activation of:
6 Double Kettlebell Biceps Curls
12 Double Kettlebell Deadlifts
BikeErg Option
Warm up:
5 minute easy spin
Followed by…
2 minutes at 70% effort
60 second easy spin
2 minutes at 70% effort
60 second easy spin
30 second Sprint
Rest 3-4 minutes and then then…
Work:
20 minute Average Watt Test
Compare to October 13, 2021
From Sam Briggs:
Take your average watts divided by your body weight in kg to give you a score:
1 = novice
2 = fair
3 = good
4 = excellent
5 = exceptional
6 = world class
Running Endurance Option
Compare to July 1, 2021
800 Meter Warm-Up Run
Followed by. . .
Two sets of:
Run 200 Meters @ 80-85%
Rest as needed
Followed by. . .
“1-Mile Time Trial”
For time:
Run 1600 Meters
Followed by. . .
800 Meter Warm-Down Run
Compare results with week of January 4, 2021.
Rowing Endurance Option
Every 8 minutes, for 40 minutes (5 sets) for distances of:
6 Minutes of Rowing @ 90% of your 2k PR Pace
(walk or jog during the 2-minute rest period)