Primary Training Session
Mobility, Activation & Warm-Up
Spend 3-5 minutes in the Medball Thoracic Opener
followed by …
Two sets of:
Row x 300 meters
PVC Pipe Pass Thrus
Side Plank x 30 seconds per side
followed by …
Two sets of:
Alternating Kettlebell Snatch x 6 reps
Kettlebell Front Rack Walking Lunge x 12 reps
A.
Every minute, on the minute, for 8 minutes:
1 Hang Power Snatch @ 75%
B.
Three sets of:
8-10 Right Leg Bulgarian Split Squats with Goblet Hold
Rest 15 seconds
8-10 Left Leg Bulgarian Split Squats with Goblet Hold
Rest 60 seconds
C.
35-54:
For time:
100 Double-Unders
50 Wall Ball Shots (20/14 lbs to 10/9′ target)
80 Double-Unders
40 Wall Ball Shots
60 Double-Unders
30 Wall Ball Shots
40 Double-Unders
20 Wall Ball Shots
20 Double-Unders
10 Wall Ball Shots
55+:
For time:
80 Double-Unders
40 Wall Ball Shots (20/10 lbs to 9′ target)
60 Double-Unders
30 Wall Ball Shots
40 Double-Unders
20 Wall Ball Shots
20 Double-Unders
10 Wall Ball Shots
Scaling options for double-unders:
Single-Unders x double the reps
Reduce the reps x half
Toe-Taps to plate x assigned reps
D.
Three sets of:
30 Second Face Down GHD Hold
25 GHD Back Extensions
Rest as needed
E.
Three sets of:
10-12 Dumbbell Overhead Triceps Extensions
Rest 30 seconds
60 seconds Russian Twists (slow and controlled)
Rest 60 seconds
Optional Cooldown
Walk on Assault Runner / Treadmill for 10 minutes @ conversational pace.
General Training Notes:
Your hang power snatches should feel smooth and fast at 75%. If they don’t then drop the percentage to a weight that allows you to move with strong mechanics. We want all eight sets to be consistent so adjust if needed. Then for the BSS just hold one kettlebell or dumbbell in a goblet hold and complete the reps. Keep the rest short between legs and then rest for a full 60 seconds.
If you go back to November 6th you did a six minute amrap that was double-unders and wall ball shots. Today we have essentially doubled the time domain, giving you 12 minutes to complete the workout, and have you doing big chunks of reps instead of starting off small and building in reps. This means you need to be smart with the way you tackle the wall ball shots. If you have strong leg endurance then you may want to start with big sets. If you struggle with leg stamina then setting the tone with small sets and short rest may be the best option. For most, though, I would suggest starting with a decent set (like 25 of the 50 reps) and then do a descending ladder; like then 15 reps and finish with 10. I’d suggest doing that through the 20 reps and, at that time, you go for broke! Break the double unders only when you lose rhythm or your heart rate is getting too high. Keep a relaxed grip on the handle and elbows at your sides to you prevent your shoulders from blowing up.
If the volume today is too high for you then please reduce the rep scheme by deducting 20 reps off each double-under portion and deducting 10 reps off each wall ball portion. You may also elect to do bodyweight jumping squats instead of wall ball shots if workout equipment is limited.