Primary Training Session
A.
Three rounds, individually OR synchronized with a partner of:
15/12 Calorie Row
10 Burpees Over the Erg
8 Toes to Rings
6 Strict Handstand Push-Ups
4 Handstand Shoulder Taps (each arm)
2 Wall Walks
B.
Three sets of:
Bench Press x 5 reps @ 21X1
Rest 45 seconds
Stationary Dips x 10-12 reps @ 2111
Rest 45 seconds
Stiff Leg Deadlift x 8-10 reps @ 3011
Rest 45 seconds
Prone Banded Hamstring Curls x 20 reps
Rest 45 seconds
C.
Three sets for times of:
400 Meter Run
30 Wall Ball Shots (20/14)
20 Burpee Box Jump Overs (24/20″)
10 Muscle-Ups
30/20 Calorie Row
Rest 4 minutes
D.
Four rounds of:
25 Reverse Hypers @ 50% of 1-RM Back Squat
100-Foot Sandbag Carry (150-200/100-150lb.)
If you do not have access to a reverse hyper please perform Banded Pull-Throughs
Athlete Notes:
Work, rest, repeat is what’s on the menu for today’s workout. We’ve got a mix of some cardio and some skill. We’d like to see the first 400m done at between your 800 and 1-mile pace. The wall balls we want to see you push to go unbroken. If you have to drop, did you really have to? Or did your mind win? The burpees should be done at a consistent pace, you can lose a LOT of time on these if they drop off too much, so we want to see consistency across the board, shoot for 90 seconds or less on them. For the muscle ups we want them done in 1-3 sets. If you can go unbroken, DO IT, otherwise get as far as you can in 2-3 sets. That last row is where you learn to finish! Start your sprint to the finish sooner than you think. IF you’re still pulling a high cal/hr when you hit the 30/20, you didn’t start your kick soon enough, you should be dying off the last 1-2 calories. Finishing hard in a workout is an acquired skill, so stay in it all the way through!
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.
Strength Accessory Option
Three sets of:
Bodyweight Tricep Extensions
x 10 reps
Rest as needed
Accumulate in as little amount of sets possible:
100 Banded Tricep Extensions
Bike Endurance Option
For time:
80/60 Calories
Rest 3 minutes, then…
Using the time it took you to complete the 80/60 calories, accumulate as many calories as you can.
Rest 3 minutes, then…
40/30 Calories for Time
Running Endurance Option
Every 8 minutes, for 40 minutes (5 sets) for distances of:
5 Minutes of Running @ 90% of your 1-Mile PR Pace
(walk or jog during the 2-minute rest period)
Rowing Endurance Option
Six sets for times of:
Row 500 Meters @ 22 s/m
Row 500 Meters @ 24 s/m
Row 500 Meters @ 26 s/m
Rest 2 minutes
Goal is consistent splits for each of the six sets. Work on powerful, efficient strokes and increasing your rate of perceived exertion each set.