Primary Training Session
Get Moving || Warm-Up
Three sets of:
8-10 Bamboo Bar Presses
20 Alternating Lateral Lunges
30 Banded Face Pulls
Followed by…
10 Total Depth Drops
Rest 15-20 seconds between reps
Followed by…
10 Total Weighted Box Jumps
Rest 15-20 seconds between reps
A.
Every minute, on the minute, for 10 minutes:
3 Hang Power Snatches @ 60-70%
*Go based off feel and speed for today.
B.
Five sets of:
3 Front Squats
Rest 90 seconds between sets
*Start at 75% and build to a heavy triple that still has good bar speed. No sticky points or poor form.
C.
Individual Version:
For time:
30 Dumbbell Front Squats
3 Handstand Walks
Rest exactly 60 seconds, then…
3 Handstand Walks
30 Dumbbell Front Squats
Rest exactly 60 seconds, then…
4 Dumbbell Front Rack Walking Lunge Lengths
3 Handstand Walks
Rest exactly 60 seconds, then…
3 Handstand Walks
4 Dumbbell Front Rack Walking Lunge Lengths
Rest exactly 60 seconds, then…
30 Alternating Single Leg Pistol Squats
3 Handstand Walks
Rest exactly 60 seconds, then…
3 Handstand Walks
30 Alternating Single Leg Pistol Squats
*50/35lbs Dumbbells
**1 Handstand Walk/Dumbbell Lunge Length = 25 Feet
Team Version:
For time:
30 Dumbbell Front Squats (Male 1) + 3 Handstand Walks (Female 1)
30 Dumbbell Front Squats (Female 1) + 3 Handstand Walks (Male 1)
30 Dumbbell Front Squats (Male 2) + 3 Handstand Walks (Female 2)
30 Dumbbell Front Squats (Female 2) + 3 Handstand Walks (Male 2)
Followed by…
4 Dumbbell Front Rack Walking Lunge Lengths (Male 1) + 3 Handstand Walks (Female 1)
4 Dumbbell Front Rack Walking Lunge Lengths (Female 1) + 3 Handstand Walks (Male 1)
4 Dumbbell Front Rack Walking Lunge Lengths (Male 2) + 3 Handstand Walks (Female 2)
4 Dumbbell Front Rack Walking Lunge Lengths (Female 2) + 3 Handstand Walks (Male 2)
Followed by…
30 Alternating Single Leg Pistol Squats (Male 1) + 3 Handstand Walks (Female 1)
30 Alternating Single Leg Pistol Squats (Female 1) + 3 Handstand Walks (Male 1)
30 Alternating Single Leg Pistol Squats (Male 2) + 3 Handstand Walks (Female 2)
30 Alternating Single Leg Pistol Squats (Female 2) + 3 Handstand Walks (Male 2)
*50/35lbs Dumbbells
**1 Handstand Walk/Dumbbell Lunge Length = 25 Feet
D.
Three sets of:
15-20 Weighted GHD Back Extensions
Rest 90 seconds between sets
Followed by…
One set of:
Max Effort Banded Hamstring Curls
*Goal is 100+ reps.
Athlete Training Notes
Today’s workout is an old team quarterfinal workout. If you’re hitting this one as a team of 4 then take a look back to workout 1 of 2022. This one is all about speed. It’s a full sprint rest workout. That said, make sure that your movement quality is up to standard. Don’t sacrifice quality for a bit of extra speed. Remember, it’s workouts like these that the people reviewing videos LOVE to hammer. Make sure you’re opening those hips on all squats, extending on the lunges, standing up the pistols before dropping the other leg, and getting those hands across the line. If you’re hitting the individual option you’ve also got a little sprint rest. The 60 second rests are built in to make you push the pace. Aim for unbroke on all movements and try to take a chance on those handstand walks kicking up sooner than you might want to.