Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Machine of Choice
10 Push Ups
30 Second Plank Hold
Followed by…
Three rounds of:
10 Single Arm Dumbbell Presses (each arm)
15 Banded Face Pulls
20 Banded Good Mornings
A.
Five sets of:
Tall Jerk x 3 reps
Rest as needed
Every 2 Minutes, for 14 Minutes (7 sets) of:
*Split Jerk x 2 rep
Begin your first set at 60% and build in weight
B.
Four sets of:
Bench Press x 10-12 reps
Rest as needed
2-3 Legless Rope Climbs
Rest as needed
C.
Five sets of:
20/15 Calorie Echo Bike
15 Dumbbell Hang to Overhead (50/35lbs)
Alternate full sets with a partner or rest 1:1 between sets
Immediately followed by…
Five sets of:
15 Burpees to Bar
15 Toes to Bar
Alternate full sets with a partner or rest 1:1 between sets
Immediately followed by…
Five sets of:
50 Double Unders
300 Foot Shuttle Run (25 foot increments)
Alternate full sets with a partner or rest 1:1 between sets
Athlete Notes:
Quick movements and quicker transitions are what we’re looking for today. The first 5 sets we’re looking for something in the range of 90-100 seconds of work and 90-100 seconds of rest. That means aggressive pace on the bike and unbroken on the hang to overhead. Use that rest to shake your arms out because you’re going to need it. After that you’ll move to the burpees to bar and toes to bar where again the two movements combined should be somewhere in the range of 90-100 seconds of work and 90-100 seconds of rest. Hang on to those toes to bar and push for unbroken sets. Lastly we’ll finish with the double unders and shuttle runs where the goal should again be about 100 or so seconds of work and rest. In 23.2 average times on the 10 shuttle runs were a 65-80 seconds and this is less distance but add 30 seconds or so of double unders. Great sprint rest workout heading into a rest day.
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.
Running Option
Rowing:
Two sets of:
400 Meter Row @ 2k Pace + :05/500m
200 Meter Row @ 2k Pace
400 Meter Row @ 2k Pace + :10/500m
200 Meter Row @ Sprint Pace
Rest 3 minutes between sets
Followed by…
Every 2:30 for 5 sets:
20/16 Calorie Row SPRINT
*rest the remainder of the interval
Strength Accessory Option
Three sets of:
Box Step Ups x 30 seconds left leg
Box Step Ups x 30 seconds right leg
Rest 30 seconds
Barbell Glute Bridges x 45 seconds
Rest as needed
*Choose the load that will allow you to move for the entire working time without stopping on the first set and try to then stick with that weight as you fatigue across sets
Additional Work
Every 3 minutes, for 12 minutes (4 sets) of:
Station 1 – Suitcase Kettlebell Carry (left) x 45 seconds
Station 2 – Suitcase Kettlebell Carry (right) x 45 seconds
Station 3 – GHD Sit Ups x 15 reps