March 17, 2021 – Masters Program

Mobility, Activation & Warm-Up
Row 500 meters @ easy pace

and then …

One set of:
Bear Crawl with Wrist Stretch x 30 seconds
Leg Reach x 30 seconds
Dead Hang from Rings x 15 seconds

and finish with …

Two sets of:
Medicine Ball Hamstring Curls x 10 reps
Russian Step Ups x 30 seconds per side
Sumo Stance Kettlebell Deadlift x 15 reps

A.
Four sets of:
Deadlift x 8 reps @ 21X1 (you can use kettlebells or a barbell for these)
immediately followed by…
Prone Lying Band-Resisted Hamstring Curls x 20 reps @ 1010
Rest 2-3 minutes

B.
35-54:
Every 4 minutes, for 28 minutes (7 sets) for times:
25/16 Calories of Assault Bike
20 Down-Ups

55+:
Every 4 minutes, for 28 minutes (7 sets) for times:
20/11 Calories of Assault Bike
15 Down-Ups

C.
Three sets of:
Bridged Dumbbell Skull Crushers x 12-15 reps @ 2010
Rest 15 seconds
Single-Leg Hip Thrusts x 10 reps each leg @ 2011
Rest 15 seconds
Prone Plank x 45 seconds
Rest 60 seconds

Athlete Notes:
Today’s primary session is focused on giving those lungs a good flush before Friday. Assess how you feel coming into Wednesdays session and based on your recovery, energy and mental acuteness, take the workout at your own pace. We want you chomping at the bit come Friday for the Open so volume is low today and enjoy the good sweat session! Make sure your nutrition is dialed in, you’re drinking a healthy amount of water and prioritize your recover.

Optional Additional Work Sessions

*Please perform as much of the additional work as you can recover from successfully before your next training session.

Aerobic/Gymnastics Accessory Option
35-54:
Complete as many meters/calories as possible in 40 minutes of:
1000 Meter Row or Ski-Erg
2000 Meter Bike Erg or 50/35 Calorie Assault Bike

*Every 5 minutes, including at 3,2,1,GO! perform the following…
7 Toes-to-Bar
5 Strict Pull-Ups
3 Bar Muscle-Ups

You will perform the triplet a total of 8 times over the course of the 40 minutes – the first interval with 0:00 on the clock, and the final interval with 35:00 on the clock.

55+:
Complete as many meters/calories as possible in 40 minutes of:
1000 Meter Row or Ski-Erg
2000 Meter Bike Erg or 50/35 Calorie Assault Bike

*Every 5 minutes, including at 3,2,1,GO! perform the following…
5 Toes-to-Bar
3 Strict Pull-Ups
1 Chest-to-Bar Pull-Ups

You will perform the triplet a total of 8 times over the course of the 40 minutes – the first interval with 0:00 on the clock, and the final interval with 35:00 on the clock.