Mobility
Accumulate 90 seconds in this position, moving around to increase ankle mobility and t-spine mobility
Foam Roll Lats x 60 seconds per side
Foam Roll IT Bands x 60 seconds per side
Warm-Up
Two sets of:
200 Meter Run (nasal breathing)
50 Single-Unders
3 Deep Squat Progressions
50-Foot Suitcase Carry (right)
50-Foot Suitcase Carry (left)
Knee Prehab
One-Two sets of:
Weighted Wall Sit x 60 seconds (increase weight if you haven’t been)
Side Step-Ups (unweighted) x 5-10 reps per leg*
*Keep the box or bench at or below knee level and focus on control and knee tracking over the ankle as you lower into the next rep.
A.
Every 2 minutes, for 10 minutes (5 sets) of:
1 Tempo Front Squat @ 30X1 + 1 Front Squat @ 85-90%
B.
Three sets for max calories/reps of:
4 Minutes of Rowing
3 Minutes of Assault Bike
2 Minutes of Burpee Box Jump-Overs (24″/20″)
1 Minute of Dumbbell Thrusters
Rest 5 minutes
35-54: 50/35 lbs
55+: 35/20 lbs; Step-Overs Okay
C.
Tabata V-Ups
Eight sets of:
20 Seconds V-Ups
10 Seconds Rest
Athlete Notes:
One of my favorite workouts where you just grind! The format of this workout can lure you into thinking you need to go hard on the row and bike but this will only leave you gassed for the remaining 3 minutes. Try to settle into a pace that is hard but one you can maintain on the row and bike. Then I want you pushing on the burpee box jump overs and holding onto the dumbbells for the thrusters. Leave yourself enough in the tank for the final 60 seconds to keep moving with the dumbbells. If you do put the dumbbells down then be disciplined to pick them right back up; 60 seconds is not a long time!
In your notes let us know what damper you set for your row and what your average RPMs were on the bike!
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.
Additional Work
Strict Ring Muscle-Up Progressions –
One set of:
Extensor Stretch for False Grip x 30 seconds
Rest 30 seconds, then. . .
One set of:
False Grip Static Hang x 10-20 seconds
Rest 30 seconds
Full Support Hold x 20 seconds +Catch Position Hold x 10 seconds
*Lower from full support to the catch position hold via ring dip negative.
Followed by. . .
Every minute, on the minute, for 5 minutes:
Band-Assisted or Unassisted Strict Ring Muscle-Ups x 1-2 reps
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