Mobility & Activation
5 Minutes of Rowing / Ski Erg / Bike @ easy pace
60 seconds of Deadbugs
5 Ring Rows + 20 seconds Hold at the top (don’t let the traps take over)
followed by …
Banded Glute Activation
Banded Fire Hydrants x 5 reps + 20 second Iso Hold
Banded Clam Shells x 5 reps + 20 second Iso Hold
Banded Cross Under Lunge x 5 reps
Warm-Up Primer
Two rounds of:
30 seconds Plate Taps
10 Y’s, T’s, W’s
5 Donkey Kick Burpees (don’t worry about kicking into a perfect handstand, any kick up where both feet leave the ground counts)
A.
Four sets of:
Suitcase Carry x 100 Feet each side
Rest as needed
Single-Arm Ring Row x 10-12 reps each side
Rest as needed
B.
Four rounds for time:
500 Meter Row or Ski Erg
6 Should-to-Overhead
400 Meter Run or 800 Meter Standing Bike Erg
50 Double-Unders or 100 Single-Unders
35-54:
135/95 lbs
55+: 95/65 lbs
C.
Every 2 minutes, for 6 minutes (3 sets) of:
Front Rack Kettlebell or Barbell Walking Lunge x 20 reps
Athlete Notes:
Wednesday cardio day! We want to make sure you’re getting a good sweat in while not breaking down the body too much. Take advantage of the unilateral accessory work we’ve got for you today. It’s a great opportunity to make sure that we’re still taking care of our body throughout the open. The cardio piece is something we want you to hit with a little intensity, but you shouldn’t be even close to the redline. If you’re getting above about 80-85% of your max HR here, you’re going too fast.
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.
Aerobic/Gymnastics Skills Option
Six sets of:
200 Meter Run or 250 Meter Row or 500 Meter BikeErg or 20/15 Cal Assault Bike
10 GHD Sit-Ups (or 15 Anchored Sit-Ups)
1-2 Ring Muscle-Ups
Rest 60 seconds
Scaling Options for Ring Muscle-Ups (choose one of the following):
Box Jump to Full Support
Kipping Pull-Up on Rings
Muscle-Up Transition (Feet on Box)
Muscle-Up Transition (Feet on Floor)
Single-Leg Row Muscle-Up to Catch