Mobility, Activation & Warm-Up
Accumulate 3-5 minutes in the Banded Scarecrow
Overhead Barbell Underarm Stretch
x 60-90 seconds
General Warm-Up
DROM Series 3-5 reps per exercise
400 Meter Run with MedBall (any weight)
15 MedBall Squats
A.
One set of:
Kick to Handstand on Wall with Hands Turned Out x 10 reps
Followed by. . .
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Back-To-Wall Handstand Hold
x 30 seconds
Interval 2 – Back-To-Wall Donkey Kicks x 10 reps
Rest 60 seconds, then. . .
Three sets of:
Handstand Walk x 10-20′ OR 2 Wall Walks
Rest as needed
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Dynamic Push-Ups on 24″ Box x 10 reps
Interval 2 – Single Arm Hand Plank x 50 seconds (25 seconds each arm)
B.
35-54:
Three rounds for time of:
15/10 Calories of Ski Erg, Bike Erg or Rowing
15 Wall Ball Shots (20/14 lbs to 10/9′ target)
Rest 3 minutes, and then …
Three rounds for time of:
60 Double-Unders
15 Chest-to-Bar Pull-Ups
Rest 3 minutes, and then …
One round of:
15/10 Calories of Ski Erg, Bike Erg or Rowing
15 Wall Ball Shots
60 Double-Unders
15 Chest-to-Bar Pull-Ups
55+:
Three rounds for time of:
15/10 Calories of Ski Erg, Bike Erg or Rowing
15 Wall Ball Shots (20/10 lbs to 9′ target)
Rest 3 minutes, and then …
Three rounds for time of:
40 Double-Unders
15 Chin-over-the-Bar Pull-Ups
Rest 3 minutes, and then …
One round of:
15/10 Calories of Ski Erg, Bike Erg or Rowing
15 Wall Ball Shots
40 Double-Unders
15 Chin-over-the-Bar Pull-Ups
Scaling Options for Chest-to-Bar/Chin-over-the-Bar Pull-Ups:
Band Assisted Chest-to-Bar or Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar or Chin-over-the-Bar Pull-Ups
Scaling Options for Double-Unders:
Reduce the reps in half
Single-Unders x Double reps
Plate Tap x 60 seconds
C.
Four rounds for quality of:
20 Weighted Russian Twists (10 each side – 25/15 lbs)
60 second Plank
Athlete Notes:
Let’s get after it today! All of these movements are often seen in the Open so we will be continuing to build in volume with these. I hope this goes without saying but in the first three rounder I expect your wall ball shots to be unbroken. 🙂 And, if you want to really challenge yourself today, bump the weight of your wall ball up or shot to a higher target! Your perceived rate of exertion should be around 80% for the first timed piece.
Now, I want you all to have one saying that you tell yourself during your second three rounder. This saying should be ‘relax,’ ‘focus’ or something along those lines. Stay smooth on your double-unders and feel strong in your pull-ups. You are capable of doing both of those things! Each athletes version of ‘smooth’ and ‘strong’ will be different but keep yourself mentally engaged with repeating to yourself ‘relax,’ ‘focus,’ or whatever!
For the last part I want you pushing at each station beyond your normal comfort level. Challenge yourself to stay unbroken on the wall ball shots and hold onto the bar for one extra rep on your pull-ups (or staying unbroken). Remember, every rep you do gets you closer to finishing!
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Running Endurance Option
Every 2 minutes, for 16 minutes (or less if you can’t maintain pace) …
Run 200 Meters @ 90+% of your 400m PR pace