Primary Training Session
Get Moving || Warm-Up
Every minute, on the minute, for 15 minutes (5 sets) of:
Station 1 – 200-Foot Shuttle Run (25-foot increments)
Station 2 – 60 Second Machine
Station 3 – 10 Squat Jumps + 10 Lunges
Perform this as a warm up
A.
Two sets of:
Deadlift x 15 reps @ 60%
Rest as needed
Followed by…
Three sets of:
Bent Over Rows x 12-15 reps
Rest as needed
B.
For time:
3,000 Meter Echo Bike
5 Legless Rope Climbs
2,000 Meter Assault Run
5 Legless Rope Climbs
1,000 Meter SkiErg
10 Rope Climbs
OR…
Partner workout
For Time:
3,000 Meter Echo Bike
6 Legless Rope Climbs
2,000 Meter Assault Run
6 Legless Rope Climbs
1,000 Meter SkiErg
12 Rope Climbs
*Partner must hold kettlebells in the front rack position while partner works on machines. Switch as needed
(15kg/12kg)
C.
Five sets of:
60 Second Sandbag Bearhug Hold
Rest 30 seconds
D.
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Straight Leg Bottom Balance x 40 seconds
Interval 2 – Straight Body Ceiling-Reaching Crunches x 30 seconds right side
Interval 3 – Straight Body Ceiling-Reaching Crunches x 30 seconds left side
Athlete Notes:
Today’s workout is a long mashup of some of the movements that we’ll see in the team semi-finals. Hit those cardio implements hard and then hang on to the rope. Looking to hold around your 20 minute pace on the echo bike, then be sure of each rep on the legless climbs. Hit the run at your 5k pace then same on the second set of rope climbs. That final ski is going to blast whatever you have left in your triceps and lats but hit it hard because you get to use your feet on the last 10 climbs. Finish the week strong!