Mobility & Activation
5 minutes of low-intensity Assault Bike or Jogging @ 70%
Two sets of:
Inchworm Walk + Scap Push-Up + Press Up x 5 reps
Plank Walk x 20 seconds
15Banded Chest Pulls
5 Catch Position Ring Swings on Low Rings
Gymnastic Based Warm-Up
Three sets, not for time, of:
200 Meter Run
5 Banded Bar Muscle-Up Stomps
3Swinging Knees to Bar
A.
35-54:
Every minute on the minute for 8 minutes:
20 Double-Unders*
2-4 Bar Muscle-Ups
55+:
Every minute on the minute for 8 minutes:
20 Double-Unders*
2-4 Chest-to-Bar Pull-Ups
*May sub 40 Single-Unders
B.
Zone 2 Training (aka flush it out)
Six sets of:
30/24 Calorie Row
30/24 Calorie Assault Bike or 27/21 Calorie Echo Bike
C.
Three sets:
30 seconds V-Ups
30 secone Hollow Hold
30 seconds Flutter Kicks
60 seconds Rest
Athlete Notes:
This week has been, admittedly, rough so far! So today we’re going to ease off on kicking your guys’ butts too much with some simple monostructural work. We’d like you to take todays session at a Zone 2 pace, aka conversational pace. You can reference this article if you need a quick reminder on what Zone 2 looks like.
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.
Engine Accessory Option
Complete at your own pace for 10-15 minutes:
1 Strict Pull Up + 1 Toes to Bar + 1 Chest-to-Bar Pull-Up (55+: Chin-over-the-Bar)
Add 1-2 reps to each movement after you complete the complex. Grab some buddies and challenge each other