Mobility
Accumulate 90 seconds in this position, moving around to increase ankle mobility and t-spine mobility
Foam Roll Lats x 60 seconds per side
Foam Roll IT Bands x 60 seconds per side
Warm-Up
Two sets of:
200 Meter Run (nasal breathing)
50 Single-Unders
3 Deep Squat Progressions
50-Foot Suitcase Carry (right)
50-Foot Suitcase Carry (left)
Knee Prehab
One-Two sets of:
Weighted Wall Sit x 60 seconds
Russian Step-Ups (unweighted) x 10 reps per leg*
*Keep the box at or below knee level and focus on control and knee tracking over the ankle as you lower into the next rep.
A.
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 5 reps @ 70%
*Set 3 – 3 reps @ 75%
*Set 4 – 3 reps @ 80%
*Set 5-6 – 2 reps @ 80-83%
Rest as needed
B.
35-54:
Two sets for times of:
75 Double Unders (30 Heavy Rope Double-Unders)
10 Bar Facing Burpees
20 Toes-to-Bar
10 Bar Facing Burpees
75 Double Unders (30 Heavy Rope Double-Unders)
Rest 1:1 or alternate full sets “you go/I go” with a partner.
55+:
Two sets for times of:
60 Double Unders (20 Heavy Rope Double-Unders)
10 Bar Facing Burpees
15 Toes-to-Bar
10 Bar Facing Burpees
60 Double Unders (20 Heavy Rope Double-Unders)
Rest 1:1 or alternate full sets “you go/I go” with a partner.
Scaling options for Double-Unders:
45 Seconds Double-Under Attempts for Max Reps
Single-Unders x Double the Reps
Scaling options for Toes-to-Bar:
Knees-to-Elbows
Knees-to-Chest
V-Ups
C.
Three sets of:
30-45 Second Face Up GHD Hold OR 60-90 Second Chinese Plank
Rest 60-90 seconds between sets
Athlete Notes:
Bodyweight conditioning baby! If you use a heavy rope for your double unders then just know your heart rate will be raised a little higher then with regular double-unders and should also fatigue the shoulders more than a regular rope would. Smooth and calm on your double-unders. Don’t plan any breaks, just stay in rhythm and have strong breathe throughout the reps. We then want you hitting those burpees hard – there isn’t a ton of reps here so move fast. Now onto your toes-to-bar. Trust in the volume you’ve been building with these and if/when you drop make your rest periods short. Blaze a trail on the second set of burpees then hang on to that rope with the gooal of going unbroken or staying in rhythm as long as possible. This is a workout where I want you feeling your way through it and trusting in your athleticism.
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.
Additional Work
Bar Muscle-Up Skill Work
Two sets of:
Target Reach Swing x 2 reps
Swinging Knees to Bar x 3 reps
Rest as needed
Bar Muscle-Up Attempt OR 1-3 Bar Muscle-Ups
Rest as needed
Handstand Push-Up Skill Work
45-60 seconds Nose to Wall Handstand Hold
into …
Two sets of:
Kick up to Wall in Handstand Push-Up Position x 2 reps (for consistency – watch this video)
Rest 15 seconds and then …
Elevated Foot Handstand Push-Up x 5-8 reps
Rest as needed
35-54:
Every minute, on the minute, for 10 minutes:
1 Strict Handstand Push-Up
3 Kipping Handstand Push-Ups
55+:
Every minute, on the minute, for 10 minutes:
1 Strict Handstand Push-Up to 5″ riser
2 Kipping Handstand Push-Ups
Scaling Options for Strict Handstand Push-Ups (choose one of the following):
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups