Primary Training Session
Warm-Up Primer
Three rounds, individually OR synchronized with a partner, of:
10/7 Calorie Machine (at the same time)
15 Empty Bar Thrusters
10 Burpee Pull-ups
5-8 Strict Handstand Push-Ups
100 Foot Farmer Carry AND Sandbag Carry (one partner farmer carries and the other sandbag carries, then they switch)
A.
Build to 90% of your Current 1-RM Bench Press
(This does not need to be a max effort attempt. Just something that feels heavy)
Eight sets of:
Bench Press x 2 reps @80%
Rest as needed
B.
Three sets of:
Dimmels x 15-20 reps @30% of 1-Rm Deadlift
Rest as needed
C.
Four sets for times of:
400 Meter Run
60 Heavy Rope Double Unders or 80 Double Unders
Ring Muscle-Ups*
5 Ground to Overhead (255/185lbs)
Rest 3 minutes
Weight for ground to overhead should not exceed 80% of 1-RM
Set 1: 15 Ring Muscle-Ups
Set 2: 12 Ring Muscle-Ups
Set 3: 9 Ring Muscle-Ups
Set 4: 6 Ring Muscle-Ups
D.
Four sets of:
30 seconds Heavy Front Rack Hold
Rest as needed
*These are not maximal but should be close. Will need to feel out weight for this but this should be heavier than you 1RM Front Squat
Athlete Notes:
Today’s workout we’ve got some work/rest action. Since you’re getting a good amount of rest between sets, we’d like to see you push the run, try to go unbroken on the double unders, and then hang on for the ring muscle ups… the barbell will almost certainly be singles. For the ring muscle ups we’d like them done in no more than 3 sets, so pick a modification that allows you to get some good practice in without changing the stimulus too much. The ground to overhead should be a tough weight, but one that you can take a breath and put your hands back on between reps. Push the pace here and see how consistent you stay on the rings as your shoulders and pull starts to fatigue!
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
A.
Three sets of:
Single Arm Overhead Tricep Extension x 10 reps each side
Rest as needed
B.
Three sets of:
Bodyweight Tricep Extensions x 10 reps
Rest as needed
Bike Endurance Option
Every 4 minutes, for 32 minutes (8 sets of):
40/28 Calories
Running Endurance Option
Four sets for times of:
Run 1000 Meters @ 90% of 1-Mile PR Pace
Rest 90 seconds
(walk 200 meters while recovering)
Rowing Endurance Option
Four sets for times of:
Row 2000 Meters
Rest 4 minutes
Your goal should be to maintain consistent pacing across all sets.