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.
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.
Mixed Modal Option
Alternate full sets with a partner until you’ve completed five sets EACH of:
20/16 Calorie Echo or Assault Bike
Followed by…
3 Handstand Pirouettes
45 Crossovers
3 Handstand Pirouettes
Running Option
Warm up:
5 minute easy jog
Followed by…
90 Seconds at 7/10 intensity
1:00 easy walk
90 Seconds at 7/10 intensity
1:00 easy walk
Rest 3-4 minutes then…
Complete for time:
5,000 Meter Run
Strength Accessory
Three sets of:
60 Seconds of Barbell Good Mornings
Rest 30 seconds
60 Seconds of Barbell Hip Thrusts
Rest 30 seconds
*Pick a weight that allows you to work for the entire 60 seconds.
Additional Work
Six sets of:
90 Second Sandbag Bearhug Hold
20 GHD Sit-Ups
50 Crossovers
Rest 90 seconds between sets