Primary Training Session
Get Moving || Warm-Up
Four sets of:
15/12 Calorie Row
5 Inchworms
5 Divebomber Push-Ups
100 Foot Farmer Carry
5 Strict Pull-Ups or 10 Ring Rows
*Handstand Hold*
Handstand Hold Options:
-30-60 Second Nose to Wall
-30-60 Second Back to Wall
-20-40 Second Free Standing
-20-40 Second Paralette Free Standing
A.
Three sets of:
30 Plank Position Shoulder Taps (15/side)
Rest as needed
5-6 Back to Wall Donkey Kicks
Rest as needed
Followed by…
Three sets of:
2-3 Wall Walks
Immediately into…
15-20 Wall Facing Single Leg Thigh Taps (5-7/side)
Rest as needed
Followed by…
Ten reps of:
Tempo Negative Strict Handstand Push-Up @ 50A1
*Use a deficit if you can perform 5+ regulat strict handstand push-ups.
Rest 15-30 seconds between reps
Followed by…
Three sets of:
8-10 Elevated Foot Handstand Push-Ups
Rest as needed
B.
Option A:
Six rounds for time of:
100 Foot Sandbag Bearhug Carry (150/100lbs)
50 Foot Handstand Walk
Option B:
Spend 10 minutes working on handstand walking on the open floor or at whatever level you’re comfortable with.
C.
Every minute, on the minute, for 30 minutes (6 sets of):
Station 1: 16-18/12-15 Calorie Echo/Assault Bike
Station 2: 30 Double Unders + 5-7 Bar Muscle Ups
Station 3: 20 Wall Ball Shots (20/14lbs to 10′)
Station 4: 17-20/14-16 Calorie Row
Station 5: Rest
*See notes for customizations.
Athlete Training Notes
During today’s EMOM we’re looking for station 1 to take about 50 seconds. You’ll get a breath or two before starting on your double unders and bar muscle ups. If you need to adjust for pull-ups or another gymnastics pulling movement then make sure it’s something you can do unbroken and that only takes about 20-30 seconds to complete. An example would be 10-14 chest to bar pull-ups instead. After that we’re onto the 20 wall balls which we’re expecting to see unbroken. That should take about 40-45 seconds or so which means you’ll get 15 seconds to take a few deep breaths before hitting a full sprint on the row. The goal is to hammer out the required calories on the row as fast as you can. You’ll go a little anaerobic doing this but we want to see how fast you can push under significant fatigue. You’ll get a full rest minute so if you row fast that minute could turn into 80 seconds.
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.
Rotational Strength
Three sets of:
8-10 Standing Lateral Medball Wall Slams Each Side
Followed by…
Three sets of:
10 Alternating Med Ball Lateral/Vertical Slams (5 Each Side)
Rest 1-2 minutes
Followed by…
Three sets of:
10 Max Effort Med Ball Lateral Speed Throws Left
Rest 60 seconds
10 Max Effort Lateral Speed Throws Right
Rest 60 seconds
Strongman
Four sets of:
50 Foot Overhead Yoke Carry
Rest as needed
*If no yoke then sub for either a 30-45 Second Bamboo Bar Overhead OR 100 Foot Double Kettlebell Overhead Carry
Followed by…
Four sets of:
60 Second Sandbag Bearhug Hold (150-200/100-150lbs)
50 Foot HEAVY Sled Push
50 Foot HEAVY Reverse Sled Drag
Rest 2-3 minutes between sets
Followed by…
Four sets of:
60 Second Farmer Carry (HEAVY)
30 Second Rest
Rowing Intervals
For time:
80/65 Calorie Row
Rest 90 seconds
60/45 Calorie Row
Rest 60 seconds
40/35 Calorie Row
Rest 30 seconds
20/15 Calorie Row
Grip
Core Blast:
Five rounds of:
15 V-Ups
20 Ceiling Reaching Crunches
25 Russian Twist (each side)
30 Flutter Kicks (each side)