Primary Training Session
Get Moving || Warm-Up
Spend 60-90 seconds in each of the following mobility pieces on each side…
–Couch Stretch
–Pigeon Stretch
–Deadbugs
Followed by…
Three sets of:
60 Second Wall Sit
20 Alternating Lateral Lunges
10 Empty Barbell Hang Muscle Cleans
5 Empty Barbell Thrusters
25 Single Unders
A.
Every 2 minutes, for 20 minutes (10 sets of):
Hang Clean from Mid Thigh
Sets 1-4: 2-3 reps @ 70-80%
Sets 5-8: 1-2 reps @ 80+%
Sets 9-10: 1 rep @ 90+%
B.
Back Squat
Set 1: 3 reps @ 65%
Set 2: 2 reps @ 75%
Set 3: 1 rep @ 85%
Set 4: 2 reps @ 80%
Set 5: 1 rep @ 90+%
Sets 6, 7, and 8: 8 reps @ 65-70%
Rest 2 minutes between all sets
C.
“Syndicate Crown Fury Road” (Individual Variation)
Against a 3 minute clock, perform as much distance as possible of:
20 Wall Ball Shots (30/20lbs to 10/9′)
15 Dumbbell Deadlifts (50/35lbs)
20 Dumbbell Shoulder to Overhead
Max Distance Dumbbell Front Rack Lunge in the remaining time.
Rest 60 seconds and repeat for FOUR total sets.
D.
Three sets of:
60 Seconds of Banded Good Mornings
Rest 30 seconds
Athlete Training Notes
Coming up today we’re testing ourselves against a past semi-final workout. This one came from the Syndicate Crown team events where they performed the deadlifts, push press, and lunges with the worm. Best strategy for this one is going to be to try and go unbroken for as long as possible. If you start blowing up then you’ll want to take a quick break on the wall balls because that heavy ball is going to really tax the shoulders but the break on a wall ball usually isn’t quite as long as if you’re dropping dumbbells. Smooth, controlled, make sure you’re keeping your heart rate in check. If you do those things then you’ll post a solid score here. Ideally you’re going to have about 30-60 seconds of lunging, maybe more! If you’ve got a worm and team of 4 then give it a go with your squad and let us know how it goes!
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.
Strength Accessory
Three sets of:
12-15 Glute Ham Raises OR Medball Hamstring Curls
Rest 1-2 minutes between sets
Followed by…
Three sets of:
40-50 Reverse Hypers @ 25-30% of 1RM Back Squat
Rest 1-2 minutes between sets
*If no Reverse Hyper, then perform 50 Banded Hip Bridges instead.
Power Output
Four sets of:
45 Second Echo/Assault Bike, Row, Run, OR Ski
2:15 Rest
After the 4th set, rest an extra 2 minutes, then…
Eight sets of:
2 Minute Echo/Assault Bike, Row, Run, OR Ski
60 Second Rest
*Goal for all of the sets (the first 4 and final 8) is maximum sustainable effort with different work to rest ratios. How many calories can you get without dropping off during your work periods?
Mixed Modal
Every minute, on the minute, for as long as you can (cap is 40 minutes)
Station 1: 18-22/15-18 Calorie Concept 2 Bike Erg
Station 2: 18-22/15-18 Calorie Row
Station 3: 18-22/14-17 Calorie Ski Erg
Station 4: Rest
*Pick a calorie count that you can maintain for at least 20 minutes. It should get tough to complete your calories around the 6th or 7th round. If you make it all 40 minutes then next time up the calories somewhere.” “35-54:
Every minute, on the minute, for as long as you can (cap is 40 minutes)
Station 1: 15-20/10-13 Calorie Concept 2 Bike Erg
Station 2: 15-20/10-13 Calorie Row
Station 3: 15-20/10-13 Calorie Ski Erg
Station 4: Rest
55+:
Every minute, on the minute, for as long as you can (cap is 40 minutes)
Station 1: 13-18/7-10 Calorie Concept 2 Bike Erg
Station 2: 13-18/7-10 Calorie Row
Station 3: 13-18/7-10 Calorie Ski Erg
Station 4: Rest
*Pick a calorie count that you can maintain for at least 20 minutes. It should get tough to complete your calories around the 6th or 7th round. If you make it all 40 minutes then next time up the calories somewhere.
Zone 2
Accumulate 2 miles of jogging and 1 mile of walking wearing a 30/20lb ruck or weight vest.