May 1, 2024 – Masters Program

Mobility, Activation & Warm-Up
Spend 2-4 minutes rolling out your t-spine with double lax balls and doing a fewt-spine pulses on a bench

Spend 2-4 minutes mobilizing your hamstring by flossing and rolling out.

and then …

Three rounds of:
100 Foot Suitcase Carry (50 feet each arm)
100 Foot Single Arm Overhead Carry (50 feet each arm)
5 Divebomber Push-Ups
3 Inchworm Walks

A.
Option A:
Every 2 minutes, for 20 minutes (5 sets of):
Station 1: 2-5 Strict Ring Muscle Ups + Easy Bike the Remainder
Station 2: 10-15 Toes to Rings + Easy Bike the Remainder

Option B:
Every 2 minutes, for 20 minutes (5 sets of):
Station 1: 8-10 Ring Dips + Easy Bike the Remainder
Station 2: 10-15 Toes to Rings + Easy Bike the Remainder

Option C:
Every 2 minutes, for 20 minutes (5 sets of):
Station 1: 6-8 Supinated Grip Strict Pull-Ups + Easy Bike the Remainder
Station 2: 10-15 Toes to Rings + Easy Bike the Remainder

B.
Every minute, on the minute, for 30 minutes (6 sets of):
Station 1: 200 Foot Shuttle Run
Station 2: 30 CrossOvers
Station 3: 10 Burpee Deadlifts
Station 4: Max Calorie Echo/Assault Bike OR Row
Station 5: Rest

35-54: 50/35 lbs
55+: 35/20 lbs

C.
Semi-Finals Athletes
For Time:
30 GHD Sit-Ups

Non Semi-Finals Athletes
For time:
50 Anchored Sit-Ups

General Training Notes
Gymnastic Drills
Your choice for today’s drills! This should be done at zone 2 and the purpose is to get some high quality reps in while building your aerobic capacity. You can bounce between the three options if you’d like to get some higher skilled gymnastics work in but aren’t sure about your ability to manage the volume throughout the 20 minutes.

30 Minute EMOM
Majority of today is body weight conditioning. You’ll start at station one with shuttle runs. You should have at least 20 seconds of rest at this station. The next station is an opportunity for you to practice crossovers! You can either do the assigned reps OR spend 45 seconds working on this skill. Then onto burpee deadlifts so remember, with this movement, you’ll not jump for the burpee. It’s just down and then deadlift the dumbbells. From there you’ll get a couple deep breaths then it’s time to get some calories on your machine of choice for the day. That minute isn’t going to be an all out sprint, but we want you to think of it like a pace you’d hold for 3-4 minutes. If you are completing all the reps prior to and then getting 20/15+ calories then you’re cooking on the bike. Now, the goal is to maintain that and not see dropoff over the 6 sets.

Scaling Options for Ring Muscle-Ups:
Ring Dips x Double the Reps
Low Ring Turnovers
Jumping Ring Muscle Ups

Timeline
0:00-15:00 – Warm-Up
15:00-35:00 – Handstand Skill Work
35:00-40:00 – EMOM Prep
40:00-70:00 – EMOM
75:00-80:00 – Core Finisher