Primary Training Session
Individual Warm Up:
Every 3 minutes, for 12 minutes (4 sets of):
200 Meter Run
9 Power Cleans
9 Shoulder to Overhead
*Start at 75/55lbs and add 10-20lbs every set.
Team Warm Up:
Every 3 minutes, for 12 minutes (4 sets of):
200 Meter Run
9 Worm Cleans
9 Worm Push Press
A.
Every 90 seconds, for 12 minutes (8 sets of):
3 Power Jerks @ 75%
B.
Every 2:30, for 12:30 (5 sets of):
5 Close Grip Bench Press @ 72-82%
*Goal is slightly heavier than 2 weeks ago.
C.
Individual Option:
Complete as many reps as possible in 4 minutes of…
20/15 Calorie Echo or Assault Bike
20 Toes to Bar
20/15 Calorie Row or Concept 2 Bike Erg
Max Bar Muscle Ups in the remaining time.
Rest 60 seconds between sets and repeat for a total of FIVE sets.
Team Option:
Same as individual but synchronize the toes to bar and bar muscle ups in PAIRS.
D.
Optional Additional:
Three sets of:
6-8 Wide Grip Strict Pull-Ups (option to add weight)
8-10 Single Arm Dumbbell Presses (each arm)
Rest as needed
Followed by…
Accumulate 150 Weighted Russian Twist (12/10lbs)(each side)
*Every break, perform 50 Banded Hammer Curls
Athlete Training Notes:
Today’s workout has both an individual and team option. If you’ve got your team with you then practice synchronizing. We’ll be looking for you to take around 50-60 seconds for the bike, hit the toes to bar in 1-2 sets (try to stay consistent and challenge yourself here), 50-55 seconds on the row, then knock out as many bar muscle ups under high fatigue as you can. You do get the rest minute so that should help you keep the intensity high during each of the intervals!
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 Cardio Option 1
Bike:
Eighteen sets of:
Echo Bike
40 Seconds @ 100% of 20 Minute Test
Rest 20 seconds
After the 18th set, Rest 2 minutes, then…
Two sets of:
Echo Bike
30 Seconds @ 115% of 20 Minute Test
Rest 30 seconds
Running Progressions
6-8 Minute Jog @ Ascending Effort Pace (start with something you could hold for 60+ minutes and end around your 5k pace or faster)
Followed by…
9 Minute Run @ Moderate to Hard Pace
2 Minute Jog @ Easy Pace
7 Minute Run @ Moderate to Hard Pace
2 Minute Jog @ Easy Pace
6 Minute Run @ Moderate to Hard Pace
2 Minute Jog @ Easy Pace
8 Minute Run @ Moderate to Hard Pace
2 Minute Jog @ Easy Pace
Followed by…
8 to 20 minute Cooldown Jog, Cycle, or Walk (descending effort)
Grip Strength
Four sets of:
6 Wall Walks
100 Foot Farmer Carry (100/70lbs)
8 Wall Facing Strict Handstand Push-Ups
100 Foot Plate Pinch Carry (25/15lbs)
2 Minute Easy Jog or Spin
35-49:
Four sets of:
4 Wall Walks
100 Foot Farmer Carry (100/70lbs)
6 Wall Facing Strict Handstand Push-Ups
100 Foot Plate Pinch Carry (25/15lbs)
2 Minute Easy Jog or Spin
50-54:
Four sets of:
2 Wall Walks
100 Foot Farmer Carry (100/70lbs)
4 Wall Facing Strict Handstand Push-Ups
100 Foot Plate Pinch Carry (25/15lbs)
2 Minute Easy Jog or Spin
55+:
Four sets of:
4 Wall Walks
100 Foot Farmer Carry (70/50lbs)
6 Strict Handstand Push-Ups to 3″ riser
100 Foot Plate Pinch Carry (25/15lbs)
2 Minute Easy Jog or Spin
Additional Swimming Option
Twenty sets for time of:
50 Flutter Kicks
50 Meter Swim
Rest 30 seconds