March 25, 2020 – Masters Program

At Home Workout (No Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

Two sets of:
60 seconds of Down Ups
30 seconds of Russian Baby Makers
30 second Side Plank each side
30 seconds of Alternating Cossack Squats
60 seconds of Jogging in Place or High Knees or Bunny Hops

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.

When the running clock reaches 15:00, perform the following…

Every minute, on the minute, for 15 minutes (5 sets) for max reps of:
Minute 1: 30 seconds of Squat Jumps
Minute 2: 30 seconds of Burpees
Minute 3: 30 seconds of Handstand Hold

When the running clock reaches 35:00, perform the following…

Three sets of:
30 seconds of Right Leg Single-Leg Deadlifts
immediately into…
30 seconds of Left Leg Single-Leg Deadlifts
Rest 30 seconds
60 seconds of Lying Leg Lifts
Rest 30 seconds
30 seconds of Right Leg Bulgarian Split Squats
immediately into…
30 seconds of Left Leg Bulgarian Split Squats
Rest 60 seconds

When the running clock reaches 55:00, perform the following…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.

At Home Workout (Limited Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

Two sets of:
90 second Run/Bike/Row (any machine you have access to)
30 second Side Plank (each side)
30 seconds of DB or KB “Kang Squats”
30 second Wall Sit with Dumbbell or Kettlebell Goblet Hold
30 seconds of Alternating Cossack Squats

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. This should be performed at 70-80% effort.

When the running clock reaches 15:00, perform the following…

Every minute, on the minute, for 15 minutes (5 sets) of:
Minute 1: 16-20 Dumbbell or Kettlebell Alternating Lunges
Minute 2: Max Reps of Dumbbell Man-Makers
Minute 3: Rest

When the running clock reaches 35:00, perform the following…

Three sets of:
60 seconds of Romanian Deadlifts with KB/DBs
Rest 30 seconds
60 seconds of Lying Leg Lifts
Rest 30 seconds
30 seconds of Upright Rows
immediately into…
30 seconds of Standing Arnold Press
Rest 60 seconds

When the running clock reaches 55:00, perform the following…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.

Movement Primer

Every 3 minutes, for 9 minutes (3 sets):
30 second Goblet Squat Hold (24/16 kg)
15 Band Pull-Aparts
5 Dumbbell Squat Jumps (light)
10 second Assault Bike Sprint

Gymnastics Skills Warm-Up
Every minute, on the minute, for 6 minutes:
Minute 1 – Nose-to-Wall Handstand Hold x 30 seconds
Minute 2 – Strict Ring Pull-Ups x 4-8 reps
Minute 3 – Double Kettlebell Overhead Walk x 50-Foot

Gymnastic Gainz
Take 10 minutes to build to a 1-RM Strict Weighted Pull-Up and then …

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Strict Chest-To-Bar Pull-Up x 2-3 reps @ 31X1 (use a band if you need assistance getting your chest to the bar)
Interval 2 – Baby Butterfly Pull-Up x 6-10 reps
*Do these slow and smoothly and avoid kipping.

Rest 60 seconds, then. . .

35-54:
Every 30 seconds, for 2 minutes (4 sets) of complex:
Butterfly Pull-Up x 3-6 reps + 3/1.5″ Deficit Push-Ups x 4 reps

55+:
Every 30 seconds, for 2 minutes (4 sets) of complex:
Butterfly or Kipping Pull-Up x 3-6 reps + Dynamic Push-Ups x 4 reps

Posterior Chain/Glute Development
Three sets of:
Weighted Hip Thrusts x 8-10 reps @ 21X1
Rest 45 seconds
Bat Wings x 5 reps @ 1515
Rest 45 seconds

Run + Assault Bike + Deadlift Conditioning
35-54:
Every 10 minutes, for 30 minutes, complete (3 sets):
800 Meter Run
25/20 Calorie Assault Bike
20 Deadlifts (185/125 lbs)

55+:
Every 10 minutes, for 30 minutes, complete (3 sets):
800 Meter Run
20/15 Calorie Assault Bike
20 Deadlifts (155/105 lbs)

Please adjust the volume as needed so that you are completing the work in 8 minutes or less.

Core Accessory Work
Four sets for time of:
20 Russian Twists (15/10 lbs plate)
20 V-Ups
20 Flutter Kicks
Rest 60 seconds

Optional/Additional Assault Bike Session
Every 90 seconds, for 30 minutes (20 sets):
30 seconds of Assault Bike

Please note Calories for each of the 20 sets. The goal of this session is to understand pacing. You need to keep this session aerobic; if you go lactic early in this session, you’ll have a very hard time keeping your paces. Push hard, but feather the redline so that you can maintain consistency across the 20 sets.