Mobility & Activation
Thoracic Twists x 30 seconds
Followed by…
Thoracic Iso Holds x 10 reps
Followed by. . .
Hip Internal Rotation for Squatting (spend 3-5 minutes with this)
A.
Two-Three sets of moving with fluidity:
60 Seconds Single-Unders
5 Scap Pull-Ups
5 Strict Pull-Ups (or 10 Ring-Rows)
10 Goblet Squats @ 3211
10 Handstand Marches (or attempts)
B.
Weighted Supinated Grip Pull-Up:
* Set 1 – 3 reps
* Set 2 – 2 reps
* Set 3 – 1 rep
* Set 4 – New 1-RM
* Set 5 – Exceed new 1-RM
* Set 6 (optional) – Exceed previous effort
Rest 60-100 seconds between sets 1-3, and then 3-4 minutes between sets 4-5
If you don’t have an unassisted bodyweight pull-up then complete the following:
* Set 1 – 20 Medium Band Assisted Pull-Ups
* Set 2 – 15 Light Band Assisted Pull-Ups
* Set 3 – 10 Inverted Supine Rows
* Set 4 – 5 Pull-Up Negatives @ 5 second descent (assisted with a band, friend or box)
* Set 5 – 20 Supine Ring Rows
B.
“Siggi – Masters Version”
35-54:
For time:
40/25 Calorie Row
75 Double-Unders
immediately followed by. . .
Rounds of 20, 15 and 10 reps of:
Single-Arm Dumbbell Thrusters (50/35 lb DB; alternate arms every 5 reps)
Toes-to-Bar
Burpee Over the Erg
Followed by. . .
75 Double-Unders
40/25 Calorie Row
55+:
For time:
40/25 Calorie Row
50 Double-Unders
immediately followed by. . .
Rounds of 20, 15 and 10 reps of:
Single-Arm Dumbbell Thrusters (35/20 lb DB; alternate arms every 5 reps)
Toes-to-Bar
Burpee Over the Erg
Followed by. . .
50 Double-Unders
40/25 Calorie Row
Scaling Options for Double-Unders
Single-Unders x Double the Reps
Double Unders x 1/2 the reps
Plate Taps x 45-60 seconds
Scaling Options for Toes-to-Bar
Knees-to-Elbows
Knees-to-Chest
V-Ups
Athlete Notes:
The first two workouts this week were a bit of a grind. Today is going to be more of a “sprint” where you will be flirting with that redline throughout the workout. Push that first row at a fairly aggressive pace, but one that you can get off and start jumping right away. You can be a little conservative, but not too much because that’ll make a big difference! If you have strong double-unders then plan to stay in rhythm for as long as possible. If you struggle with double-unders then try attacking this with shorter sets with quick breaks so you can stay focused and shoulders don’t fatigue! The 20-15-10 complex is something that we want to fight to do unbroken or in as few sets as possible. You’ll be tired, your legs and lungs will be burning, but challenge yourself to hang on to the dumbbell and the toes to bar. The nice thing about triplets is that the stimulus changes just enough from movement to movement to where you can push to go unbroken, especially on descending reps! And your ‘rest’ can be when you switch arms for your dumbbell thrusters. The round of 15 is going to hurt, so lean into it and show yourself how mentally strong you are! When you get back to the double unders and row it’s time to empty the gas tank. Just like we always talk about, we want people to struggle for those last few calories. If you’re finishing on a high cal/hr then you didn’t kick soon enough!
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Aerobic/Gymnastics Skills Option
Complete as many reps possible in 12 minutes of:
15 Calorie Assault OR Echo Bike
2-5 Ring Muscle Up (55+: 2-5 Ring Dip)*
at the 12 minute mark complete…
Complete as many reps possible in 12 minutes of:
15 Calorie Assault OR Echo Bike
3 Strict Handstand Push-Ups (55+: 3″ riser)
Scaling Options for Ring Muscle-Ups (choose one of the following):
Box Jump to Full Support
Kipping Pull-Up on Rings
Muscle-Up Transition (Feet on Box)
Muscle-Up Transition (Feet on Floor)
Single-Leg Row Muscle-Up to Catch
If you don’t have Strict Handstand Push-Ups then complete the above doing one of the following progressions:
Progressions:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups