June 25, 2024 – Masters Program

Mobility, Activation & Warm-Up
Spend 60-90 second in each of the following mobility pieces on each side…

–Band Distracted Hip Flexor Stretch
–Banded Perfect Stretch

Followed by…

Three sets of:
30 Second Banded Palloff Hold (each side)
30 Second Banded Lateral Monster Walk (left and right)
15 Single Leg Hip Bridges (each leg)
10 Dynamic Bodyweight Bulgarian Split Squats (each leg)
5 Kettlebell Windmills (each side)

A.
Five sets of:
Back Squat x 4 reps @ 80+%
Rest 2 minutes between sets

Take 5-10 minutes to build to your starting weight.

B.
35-49:
Five sets for times of:
75 Double Unders
15 Toes to Bar
25 Russian Kettlebell Swings (70/53lbs)
Rest or alternate full sets with a partner 1:1

50-54:
Five sets for times of:
60 Double Unders
12 Toes to Bar
20 Russian Kettlebell Swings (70/53lbs)
Rest or alternate full sets with a partner 1:1

55-59:
Five sets for times of:
60 Double Unders
12 Toes to Bar
20 Russian Kettlebell Swings (53/26lbs)
Rest or alternate full sets with a partner 1:1

60+:
Five sets for times of:
40 Double Unders
10 Toes to Bar
20 Russian Kettlebell Swings (53/26lbs)
Rest or alternate full sets with a partner 1:1

C.
Three sets of:
15-20 GHD Back Extensions (add weight if you’d like)
Rest 30 seconds
Prone Plank Hold (add weight if you’d like)
Rest 30 seconds

Cooldown:
5 Minutes Triangle Breathing

*Lay down and inhale to a count of 3, imagining the top of a triangle; then breath out to a count of 6 imagining the bottom two parts of a triangle.

General Notes
Back Squat
Spend about 10 minutes to build to your opening weight around 80% and stay around 80% for your five sets unless it is feeling good then you can build.

Conditioning
Quick sprint sets here! Plan to go unbroken on your double-unders (or at least stay in rhythm for as long as possible); unbroken on the toes-to-bar or at least fast, quick sets (don’t walk away from the rig) and then unbroken on the russian kettlebell swings. Your grip will feel a bit fatigued but know that we are testing grip strength here so try to hold onto that kettlebell!

Scaling options for Double-Unders (choose one of the following):
Reduce the amount by half
Single-Unders x Double the reps

Scaling options for Toes-to-Bar (choose one of the following):
Knees-to-Elbows
Hanging Knees-to-Chest
V-Ups
Supine Leg Raises

Timeline:
0:00-15:00 – Warm-Up
15:00-20:00 – Prep for Back Squats
20:00-35:00 – Squat Sets
35:00-40:00 – Conditioning Prep
45:00-65:00 – Conditioning
65:00-75:00 – Accessory Sets
75:00-85:00 – Cooldown