Primary Training Session
Get Moving || Warm-Up
Three sets of:
15/12 Calorie Row
10 Burpee Broad Jumps
5 Strict Supinated Grip Pull-Ups
Followed by…
Three sets of:
15 Second Top of Dip Hold
15 Second Bottom of Dip Hold
A.
Every minute, on the minute, for 6 minutes (6 sets) of:
2 Cleans @ 60-70%
Followed by…
Every 90 seconds, for 6 minutes (4 sets) of:
2 Cleans @ 70-80% of 1-RM Clean
Followed by…
Every 2 minutes, for 8-10 minutes (4-5 sets) of:
1 Clean @ 80%+
B.
Option A:
“2023 Semi Finals Workout 2”
Complete as many reps as possible in 3 minutes of:
5 Ring Complexes (1 Toe to Ring, 1. Ring Muscle Up, 1 Ring Dip)
20 Single-Leg Squats
Max Burpees Over the Box (30/24″)
*20/10lb Ruck (weight vest is ok for today)
Complete 3 total rounds, resting 1 minute between rounds. Score is total reps across the 3 rounds.
Option B:
Every minute, on the minute, for 20 minutes:
Station 1 – 20 Alternating Single-Leg Squats
Station 2 – 5-8 Muscle Ups OR 10-16 Chest to Bar Pull-Ups
Station 3 – MAX Burpee Box Jump Overs (30/24″)
Station 4 – Rest
C.
Three sets of:
6-10 Wide Grip Strict Pull-Ups
Immediately followed by…
MAX Reps Banded Wide Grip Strict Pull-Ups
Rest as needed
Athlete Notes:
We have two options coming up for you guys today. Option A is going to be the second semi-finals workouts for individuals. If you have a ruck or vest, throw it on. The goal here is unbroken on those ring complexes as best you can, but don’t mess one up because it’s a huge loss of time if you fail a rep, much like a legless rope climb. After that you’re knocking out some single leg squats and then going hard on the box. We do a lot of these work/rest intervals so you should feel prepared from a cardiovascular standpoint to crush this. If you’re hitting Option B it’s an EMOM mashup of these movements but more for the folks that are still learning gymnastics or are looking for something a little longer than Option A. Stay ahead of the clock and then sprint the max reps station because you also get that full minute of rest.