Primary Training Session
Get Moving || Warm-Up
Three rounds of:
60 Ring Plank Push Up Hold
15 Pronated Grip Band Pull Aparts
15 Supinated Grip Band Pull Aparts
15 Banded Presses
Max Unbroken Inverted Rows
A.
Five sets of:
6-8 Low Ring Transitions
Rest as needed
Followed by…
Five sets of:
4-5 Air Chair Swings
Followed by…
Ten reps of:
1 Seated Ring Muscle Up (use a band if needed)
Rest as needed
Followed by…
Three sets of:
15-20 Second Full Support Hold on Rings
15-20 Second Bottom of Dip Hold
15-20 Second Top of Ring Row Hold
B.
Option A:
Three rounds for time of:
7 Ring Muscle Ups
200 Meter Run
Option B:
Three rounds for time of:
15 Strict Dips
200 Meter Run
Option C:
Three rounds for time of:
12 Strict Pull-Ups
200 Meter Run
C.
Every minute, on the minute, for 30 minutes (6 sets of):
Station 1: 15-18/12-15 Calorie Row
Station 2: 50-75 Foot Handstand Walk
Station 3: 300 Foot Shuttle Run (25 foot increments)
Station 4: 7 Bar Muscle Ups + Max Crossover Single Unders
Station 5: Rest
Athlete Training Notes
Skills and cardio coming up today. For the first piece we’ve got a volume accumulation style workout with options based on your abilities and what you’re looking for today. For that we’ll be looking for unbroken sets and then a pace on the run that is aggressive but still allows you to come back and knock out another unbroken set. Afterwards we’ll hit a 30 minute EMOM which pairs some more cardio with some skills. The goal on today’s EMOM is to take about 45-50 seconds on each of the first 3 stations, max out station 4, and then take a 60 second rest. Remember, the hardest part is starting so just start at the turn of every minute and make sure you’re staying ahead of the clock.