February 1, 2023 – Masters Program

Mobility + Prehab
Chest-Opener x 6-8 reps @ 3011

Followed by …

CrossOver Symmetry Rows x 10 reps (medium to heavy band)
CrossOver Symmetry Reverse Flys x 10 reps (light band)
CrossOver Symmetry Pull Downs x 10 reps (medium to heavy band)
CrossOver Symmetry Victory x 10 reps (light band)
CrossOver Symmetry 90/90 Drill x 10 reps (medium to heavy band)

Warm-Up
2 Minutes BikeErg / Row / SkiErg
15 Supinated Grip Banded Pull-Aparts
2 Minutes BikeErg / Row / SkiErg
10 Isometric DeadBugs per side
2 Minutes BikeErg / Row / SkiErg
100′ Waiters Carry

A.
Spend 5 minutes practicing good footwork by implementing the Jump to Split drill

Every 2 minutes, for 20 minutes, complete:
Jerk Dip + Jerk with a pause @ 75+%

Hold the bottom of the dip for 2 seconds, then hold the receiving position for 2 seconds. Focus on proper mechanics.

B.
35-44:
Every 12 minutes, for 36 minutes (3 sets of):
60/50 Calorie Row
Followed by…
Two rounds of:
200 Meter Run
75 Foot Handstand Walk

45-54:
Every 12 minutes, for 36 minutes (3 sets of):
60/50 Calorie Row
Followed by…
Two rounds of:
200 Meter Run
50 Foot Handstand Walk

55-59:
Every 12 minutes, for 36 minutes (3 sets of):
50/40 Calorie Row
Followed by…
Two rounds of:
200 Meter Run
25 Foot Handstand Walk OR 2 Wall Walks

60+:
Every 12 minutes, for 36 minutes (3 sets of):
50/40 Calorie Row
Followed by…
Two rounds of:
200 Meter Run
2 Wall Walks

Substitutions for Handstand Walk:
2 Wall Walk for every 25′
5 Nose to Wall Handstand Shoulder Taps for every 25′

Athlete Notes:
You get to test all the handstand drills you’ve been doing these past few weeks in a workout today! This is a PERFECT way to get some handstand walking volume in while fatigued. The beauty of this workout is all your focus can be on your handstand walking. You are just rowing and running and so the focus can all go to your handstand walking! Have a cue in mind for when you kick up and to keep you moving.

This workout can be adjusted to meet you where you are! Want to get in handstand walking attempts? Awesome, give yourself 5 attempts for max distance then finish out with some wall walks. Not sure how long your handstand walking will be there? Start out with a specific distance that you are 85% confident in hitting when fatigued and work with that amount! Todays intention is to build volume in your handstand walks/wall walks while lungs are working.

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.

Rowing Option
Two sets of:
250 Meter Row @ Easy Pace
150 Meter Row @ Fast Pace
300 Meter Row @ Moderate Pace
100 Meter Row @ Sprint Pace
Rest 90 seconds between sets, then…

Every 75 seconds, for 10 minutes (8 sets of):
12/9 Calorie Row SPRINT
*Easy row (10k pace) the remainder of the interval.

*Easy Pace = 5k-10k Pace
*Moderate Pace = 2k Pace + :05-:10/500m
*Fast Pace = 1k-2k Pace
*Sprint Pace = No Explanation Needed