Mobility & Activation
Spend 6-8 minutes rotating through the following drills:
Band Distracted Pec Stretch
Band Distracted Hamstring Floss
T-Spine Hold on Foam Roller
and finish with …
Banded Fire Hydrants x 10 reps + 20 second iso hold
Banded Clam Shells x 10 reps + 20 second iso hold
Banded Hip Bridge x 10 reps + 20 second iso hold
Warm-Up Flow
At increasing intensity:
800 Meter Run
15 Strict Pull-Ups
10 Wall Walks
5 Strict Pull-Ups
5 Wall Walks
800 Meter Run
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
A.
Back Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 10 reps @ 70%
Rest 3 minutes between sets
B.
35-49:
For time:
2000 Meter Row
100-Ft Handstand Walk
5 Legless Rope Climbs
1000 Meter Row
75-Ft Handstand Walk
4 Legless Rope Climbs
500 Meter Row
50-Ft Handstand Walk
3 Legless Rope Climbs
50-54:
For time:
1500 Meter Row
70-Ft Handstand Walk
4 Legless Rope Climbs
750 Meter Row
50-Ft Handstand Walk
3 Legless Rope Climbs
500 Meter Row
30-Ft Handstand Walk
2 Legless Rope Climbs
55+:
For time:
1500 Meter Row
50-Ft Handstand Walk
5 Rope Climbs
750 Meter Row
30-Ft Handstand Walk
4 Rope Climbs
500 Meter Row
10-Ft Handstand Walk
3 Rope Climbs
Time cap: 30 min.
*If you don’t have access to a rope then please sub in 3 Towel Pull-Ups for every rope climb
Scaling Options for Handstand Walks:
5 Nose to Wall Shoulder Taps for every 10′
5 Handstand Marching on Box for every 10′
2 Wall Walks for every 10′
Scaling Options for Rope Climbs:
Rope Pull-Ups Options from Floor
Rope Pull-Up Taps
Athlete Notes:
Skill work meets conditioning in today’s workout featuring movements from the online Semi-Finals (and that so happens to coincide with movements we’ve been focusing on). How fast and consistent can you keep your row paces while still being able to go upside down and climb a rope? A good goal would be to complete the 2000 meter row at between your 3-5k pace, the 1000 meter row at around your 2k pace, and the 500 meter row at around your 1k pace (adjust based on age division). If you come out of the gates way too hot on that first 2000 meters, it may be hard to recover for the rest of the workout. We like the strategy of hitting the first couple hundred meters at a strong pace, and then settling into something that may feel like a 7 or 8 out of 10 effort-wise. That way you can finish the row, hop off, and get upside down as quickly as possible. There are a significant amount of Rope Climbs throughout the course of this workout. That’s likely where a lot of your “rest” will come from, because it is crucial that you do not fail a Legless Rope Climb and have to go up the rope any more times than you already do (or Rope Climb for that matter). Manage your rest wisely on the rope, transition quickly from the rope to the Handstand Walk, and use the rowing in this workout as a good opportunity to see what you can hold while still being able to complete some skill work afterwards.
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.
Strongman Option
One set of:
1200 Meter Sled Drag
Load with a weight that you will be able to move steadily. Goal is just to create a steady grind.