January 5, 2022 – Masters Program

Mobility & Activation
Hamstring Pulse on Softball x 60 seconds per side

Every minute, on the minute, for 8 minutes:
Station 1 – Hamstring Pulse x 45 seconds (right)
Station 2 – Hamstring Pulse x 45 seconds (left)
Station 3 – Medball Hamstring Curls x 5-7 reps
Station 4 – Bird Dogs x 3-5 reps per side

Warm-Up Primer
Two rounds at increasing effort of:
10/7 Calorie Machine of Choice
10 Goat Bag Swings
10 Seconds Rocking Box Bridge or Wall Bridge

30 Seconds Hollow Body Hold

A.
Three sets
6 Deadlifts to the knee + 6 Dimmels @ 65-70% of 1-RM Deadlift
Rest as needed

B.
35-44:
Five sets for times of:
30 Heavy Rope Double Unders or 50 Double Unders
One round of “DT”
20/15 Calorie Row
Rest 60 seconds

Record total time including rest (4 minutes worth of rest)

“DT”
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans
6 Shoulder to Overhead

45-49:
Five sets for times of:
30 Heavy Rope Double Unders or 50 Double Unders
One round of “DT”
20/15 Calorie Row
Rest 60 seconds

Record total time including rest (4 minutes worth of rest)

“DT”
12 Deadlifts (135/95 lbs)
9 Hang Power Cleans
6 Shoulder to Overhead

50-54:
Five sets for times of:
20 Heavy Rope Double Unders or 40 Double Unders
One round of “DT”
18/13 Calorie Row
Rest 60 seconds

Record total time including rest (4 minutes worth of rest)

“DT”
12 Deadlifts (115/75 lbs)
9 Hang Power Cleans
6 Shoulder to Overhead

55-59:
Five sets for times of:
15 Heavy Rope Double Unders or 30 Double Unders
One round of “DT”
18/13 Calorie Row
Rest 60 seconds

Record total time including rest (4 minutes worth of rest)

“DT”
12 Deadlifts (95/65 lbs)
9 Hang Power Cleans
6 Shoulder to Overhead

60+:

Five sets for times of:
10 Heavy Rope Double Unders or 20 Double Unders
One round of “DT”
20/15 Calorie Row
Rest 60 seconds

Record total time including rest (4 minutes worth of rest)

“DT”
12 Deadlifts (85/55 lbs)
9 Hang Power Cleans
6 Shoulder to Overhead

**If you don’t have Double-Unders then complete Single-Unders x double the reps

C.
Eight sets of:
20 Seconds Prone Plank Slide
10 Seconds Rest

Athlete Notes:
Today is going to be a grippy one! Since you’re getting rest after the row, we want you to push to hit the double unders AND “DT” unbroken each set. It’ll be tough, but challenge yourself! That said, if going unbroken means you take a 30 second break between the rope and the bar, then maybe just work on speeding up the transition and cycling the barbell as fast as you can. Once you get to the row it’s time to kick it into the next gear. We want to see you sprint start on the Erg and then try to maintain even splits throughout each of the five sets!

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.

Aerobic/Gymnastics Skills Option
35-49:
Complete as many calories possible in 12 minutes of:
Assault Bike
*Every 3 minutes, including 0:00, perform:
1 Legless Rope Climb

At the 12 minute mark. . .

Complete as many calories possible in 12 minutes of:
Row
*Every 3 minutes, including 12:00 and 24:00, perform:
2 Rope Climbs

50+:

Complete as many calories possible in 12 minutes of:
Assault Bike
*Every 3 minutes, including 0:00, perform:
1 Rope Climb

At the 12 minute mark. . .

Complete as many calories possible in 12 minutes of:
Row
*Every 3 minutes, including 12:00 and 24:00, perform:
2 Rope Climbs

*If you don’t have access to a rope then please substitute with 3 Towel Pull-Ups for Legless Rope Climbs and 2 Towel Pull-Ups for Rope Climbs