Mobility, Activation & Warm-Up
2 Minutes Assault/Echo Bike @ easy pace (nasal breathing)
Banded Perfect Stretch x 60 seconds per side
60 Seconds Assault/Echo Bike @ easy pace (nasal breathing)
Banded Fire Hydrants x 5 reps + 20 second iso hold per side
30 Seconds Assault/Echo Bike @ medium pace (nasal breathing)
Wall Squat x 5 reps @ 3111
(start video at the 3:00 minute mark)
and finish with …
Four sets of:
20 seconds Assault/Echo Bike Sprint
10 seconds Easy Pedal
A.
Warm up your Front Rack Position
and then …
Every 3 minutes, for 12 minutes (4 sets of):
70% Front Squats x 5 reps @ 32X1 tempo
B.
Every minute, on the minute, for 12 minutes (6 sets of):
Station 1: 2-4 Wall Walks
Station 2: 4-8 Strict Handstand Push-Ups (55+: 3″ riser)
If you don’t have Strict Handstand Push-Ups then complete the above doing one of the following progressions:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
L-Seated Dumbbell Press (choose a weight that is challenging but you can do unbroken)
C.
Every 7 minutes, for 21 minutes (3 sets of):
10 Toes-to-Bar (55+:
8 Toes-to-Bar)
15/12 Calorie Assault Bike
16-20 Alternating Pistols (55+: Weighted Box Step-Ups 20/14 lbs)
15/12 Calorie Assault Bike
10 Toes-to-Bar (55+: 8 Toes-to-Bar)
If you don’t have Toes-to-Bar then complete the above doing one of the following progressions:
Knees-to-Elbows
Knees-to-Chest
V-Ups
If you don’t have Pistols then complete the above doing one of the following progressions:
Banded Pistols
Pistol to box
D.
Three sets of:
15 Weighted Side Bends (each side)
100-Foot Sandbag/D-Ball/Medball Shoulder Carry (basically any heavy odd object)
Athlete Notes:
Today’s workout is all about volume accumulation. You are starting with some shoulder endurance with the wall walks and sHSPU. Make sure your reps meet the movement standards and you are being conscious about movement efficiency versus speed. If your sHSPU are strong then play around with a slight deficit.
Then it is midline and single leg volume accumulation in the next piece. Your goal should be to go unbroken each time on the rig (or work on staying in rhythm) and then hold a medium to hard pace on the assault bike. Find a rhythm with the pistols and adjust the reps as needed. If you struggle with ankle flexibility then try wearing weightlifting shoes during the conditioning today to help with your pistol depth.
Optional Additional Work Sessions
*Please choose to perform only perform as much of the additional work as you can recover from successfully before your next training session.
Rowing Endurance Option
Twelve sets of:
250 Meter Row @ (2k PR pace – :04-:05/500m)
Rest 45 seconds between sets
*Example: your 2k pace was 1:45/500m.. the pace for todays workout will be a 1:40-1:41/500m.