Mobility & Activation
Every minute, on the minute, for 6 minutes:
Station 1 – Banded Pec Stretch x 45 seconds (right)
Station 2 – Banded Tricep Stretch x 45 seconds (right)
Station 3 – Banded Pec Stretch x 45 seconds (left)
Station 4 – Banded Tricep Stretch x 45 seconds (left)
Station 5 – Wall or Floor Slides x 45 seconds (slow and controlled)
Warm-Up Primer
Two rounds for quality and activation of:
15/10 Calorie Assault Bike
30 second Over/Under Barbell
15/10 Calorie Assault Bike
Inchworm Walk + 4 Scap Push-Ups + 3 Push-Ups
A.
Three sets of:
Strict Press x 5 reps @ 80% of 1-RM
Rest as needed
and then …
Two sets of:
Strict Press x 7 reps @ 70% of 1-RM
Rest as needed
B.
35-54:
Complete for time:
10 Dumbbell Power Cleans (50/35 lbs)
50-Foot Dumbbell Front Rack Walking Lunge
5 Ring Muscle-Ups
50-Foot Dumbbell Front Rack Walking Lunge
5 Ring Muscle-Ups
50-Foot Dumbbell Front Rack Walking Lunge
10 Dumbbell Power Cleans
Rest 3 minutes…
Complete four rounds for time:
6 Dumbbell Thrusters (50/35lbs)
12 GHD Sit-Ups
55+:
Complete for time:
10 Dumbbell Power Cleans (35/20 lbs)
50-Foot Dumbbell Front Rack Walking Lunge
3 Ring Muscle-Ups OR 6 Ring-Dips
50-Foot Dumbbell Front Rack Walking Lunge
3 Ring Muscle-Ups OR 6 Ring-Dips
50-Foot Dumbbell Front Rack Walking Lunge
10 Dumbbell Power Cleans
Rest 3 minutes…
Complete four rounds for time:
6 Dumbbell Thrusters (35/20lbs)
12 Anchored Sit-Ups
Scaling Options for Ring Muscle-Ups (choose one of the following):
Box Jump to Full Support
Kipping Pull-Up on Rings
Muscle-Up Transition (Feet on Box)
Muscle-Up Transition (Feet on Floor)
Single-Leg Row Muscle-Up to Catch
C.
For time
150-Foot Farmers Carry (80-100/50-70lbs)
60 Second Plank
100-Foot Farmers Carry (80-100/50-70lbs)
90 Second Plank (accumulated)
50-Foot Farmers Carry (80-100/50-70lbs)
2 Minute Plank (accumulated)
Athlete Notes:
Today we’re attacking lots of dumbbell movements. We’ve got a little bit of everything headed your way because the last few years have shown that dumbbells are here to stay in the open! Dumbbells tend to get a little grippy so use this workout as a way to find what works best for you regarding how to hold them in all the various movements. Being able to save your forearms is going to be huge for the muscle ups. A good goal to set for yourself is to finish all of these movements in 1-2 sets. Some of the movements we want you to challenge yourself to go unbroken (i.e. the squats, dumbbell power cleans and lunges), but some of the others we understand that 2 sets may be needed (muscle ups and thrusters). When the weight hits the ground or you drop off the rings, give your arms a good shake and then get right back to what you’re doing. This is the type of workout where time can slip away faster than you think! Each portion of the workout will have a movement that you can breathe on, for the first it’s the lunges so make sure that’s what you’re focusing on there. Use that movement to drop or maintain your heart rate since it shouldn’t be a movement that spikes it. The second portion of the workout your breathing movement is going to be the GHD, your lungs shouldn’t be gassed coming off of these if you’re remembering to breathe on each rep. That’s today’s focus. Find how you can keep moving quickly and smoothly without letting your heart rate spike too high to where you’re having to rest more than you should so start out at a measured pace versus hitting the gas pedal.
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.
Engine Accessory Option
Every 8 minutes, for 24 minutes (3 sets of):
400 Meter Run
2 Rope Climbs or 1 Legless Rope Climb
500 Meter Row OR 1000 meter Concept 2 Bike Erg
500 Meter Ski Erg