Mobility, Activation & Warm-Up
Take 5 minutes and work on your shoulders with a lacrosse ball or foam roller
and then …
Crossover Symmetry x 6-10 reps per drill
CrossOver Symmetry Rows
CrossOver Symmetry Reverse Flys
CrossOver Symmetry Pull Downs
CrossOver Symmetry Victory
CrossOver Symmetry 90/90 Drill
Followed by…
Two sets of:
200 Meter Jog
5 Incline Prone Swimmers
A.
Three sets of:
Supinated Grip Barbell Row x 8-10 reps @ 2111
Rest 45 seconds
Single Leg Box Step-Ups x 10 reps per leg
Rest 45 seconds
B.
35-54:
For time:
40 Toes to Bar
40 Shoulder to Overhead (105/75lbs)
20/16 Calorie Echo/Assault Bike
40 Toes to Bar
55+:
For time:
30 Toes to Bar
30 Shoulder to Overhead (85/55lbs)
20/16 Calorie Echo/Assault Bike
30 Toes to Bar
Scaling options for toes-to-bar (choose one of the following):
Knees-to-Elbows
Tuck-Ups
Lying Leg Lifts
C.
Accumulate 100 Banded Triceps Pressdowns in as few sets as possible.
*Every break perform a 100 foot suitcase carry (each arm)
D.
Cooldown
5-10 minutes of BikeErg @ 1-2 Damper”
General Training Notes
Strength Accessory: For the barbell rows, try to pull the barbell to your hips versus your chest to get more lat engagement. If you get 10 reps then increase the weight so that by the third set you only manage 8 reps. Dumbbells can be added to the single leg box step ups but the focus should be on recruiting the single leg to engage and step up on the box with little assistance from the non working leg. Feel free to use a smaller box if you find that you are wobbly or are using too much assistance from the non working leg on a tall box.
Conditioning: This one seems simple on paper, but that second set of toes to bar might come at you like a ton of bricks. Your grip is going to get smoked at some point in this workout so plan accordingly. That may mean breaking earlier then normal on the first set of toes to bar. For the shoulder to overhead, take a risk and see how many you can manage without breaking. Recruit the legs to get good drive on the bar and start with a push jerk. If you start with a push press then your triceps will fatigue too soon. Push on the bike but reconginze what pace you get diminishing returns on. So if you can maintain 61 RPM on the bike and get off without redlining then maintain that; if 62 RPM is doable but pushes how quickly you can get off and go into the next movement then it isn’t worth it. This workout will come down to the last set of toes to bar so be disciplined with yourself to stay under the rig, come off the rig if you lose rhythm or are swinging too much and to keep chipping away … even if that means fast singles!
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