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.
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Additional Cardio Option 1
Every minute, on the minute, until you fail BOTH machines…
Station 1: 17/13 Calorie Echo/Assault Bike
Station 2: 17/13 Calorie Ski Erg
Station 3: Rest
*Add 1 calorie to each machine every round until you fail your first machine. Once you’ve failed that one you will remove that and continue on the minute in a work/rest pattern with the remaining machine until you have failed to achieve the required calories for that one as well.
35-54: 13/9 Calorie
55+: 11/7 Calorie”
Additional Cardio Option 2 Core and Abs
Four sets of:
10 Minute Row/Bike @ Easy Pace
48 GHD Sit-Ups
35-54: 35 GHD Sit-Ups
55+: 30 GHD Sit Ups
Gymnastics Accessory
Every minute, on the minute, for 6-8 minutes:
Option A: 5-7 Ring Muscle Ups
Option B: 6-8 Deficit Strict Handstand Push-Ups (4/2″)
Option C: 1-2 Legless Rope Climbs
Masters:
Option A: 2-5 Ring Muscle Ups or Ring Dips
Option B: 6-8 Strict Handstand Push-Ups / Strict Handstand Push-Ups to Riser
Option C: 1-2 Legless Rope Climbs or 2 Rope Climbs
Running Progressions
Twenty sets of:
60 Second Run @ Mile Pace
30 Second Rest/Walk
Sleds and Carries
Accumulate 400 Meters in a Sled Drag AND Farmer Carry (at the same time).
*Pick a load that is challenging but that you can complete in no more than 3-4 attempts.