Mobility & Activation
Medball Thoracic Spine Opener x 60-120 seconds
into …
Wall Slides x 5 reps (slow and controlled)
200 Meter Run (Nasal Breathing Only)
Dumbbell Bicep Curl to Overhead Press x 5 reps per side (light and focus on activating the bicep)
Dumbbell Bent Over Row x 10 reps
200 Meter Run (Nasal Breathing Only)
20 Seconds False Grip Hang from Rings
A.
Every minute, on the minute, for 9 minutes (3 sets)
Station 1 – Suitcase Kettlebell Carry (left) x 45 seconds
Station 2 – Suitcase Kettlebell Carry (right) x 45 seconds
Station 3 – Ring-Rows x 10 reps + 15 second Dead Hang from Pull-Up Bar
B.
Three sets of:
Strict Ring Pull-Ups x 5-6 reps @ 4111
Rest 15 seconds
Banded Lat Pull Down x 15 reps @ 1111
Rest 60 seconds
C. (Age Group Bound Athletes)
Take 15 minutes to build to a Back Squat that is heavy but quality for the day.
*we’re looking for around 85-90%
Recommended sets:
1: 5 @ 50-60%
2: 4 @ 60-65%
3: 3 @ 70-75%
4: 2 @ 80-85%
5: 1 @ 85+%
6: 1 @ 85+%
D.
35-54:
Complete as many calories as possible in 5 minutes of:
30/22 Calories of Assault Bike
100 Double-Unders
Max Calories of Assault Bike
Rest 2 minutes and repeat for a total of THREE sets.
55+:
Complete as many calories as possible in 5 minutes of:
25/17 Calories of Assault Bike
75 Double-Unders
Max Calories of Assault Bike
Rest 2 minutes and repeat for a total of THREE sets.
Substitutions for double-unders (choose one of the following):
Reduce the reps by half
Single Unders x 1.5
Toe Taps to plate x 30 seconds
E.
Accumulate, not for time:
50 Ab Wheel Roll Outs
Transition Week Notes:
Some oblique + grip work to get you warm for today! Then into a lat smasher. Add a band on each ring if you need assistance on the ring pull-ups or do strict pull-ups if you don’t have access to rings.
You guys deserve to get that heart rate up today and push on the bike … you are welcome. 🙂 You should have at least 60 seconds for your max calories on the bike so adjust the cals and / or double-under reps as needed to make that happen.
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.
Additional Work
Six sets of:
400 Meter Run
200 Foot Sandbag or Odd Object Carry (weight is up to the athlete)
Rest 90 seconds