Primary Training Session
Movement Prep
Three rounds at 70-80% effort of:
10/7 Calorie Bike OR 200 Meter Jog
25 Banded Good Mornings
20 Banded Face Pulls
15 Single-Leg Hip Bridges (each leg)
10 Supine Ring Rows
100-Foot Sandbag Bearhug Carry (slow pace)
A.
Five sets of:
Deadlift x 2 reps
Rest as needed
*Sets 1-2: 80-84%
*Sets 3-4: 85%
*Set 5: 85-90%
B.
Against a 20-minute running clock…
Four rounds of:
60 Drag or Heavy Rope Double-Unders or 80 Double-Unders
15 Burpee Box Jump-Overs (24″/20″)
4 Rope Climbs (15′)
In remaining time complete as many rounds and reps as possible of Burpee Bar Muscle-Ups.
C.
Four rounds of:
25 Reverse Hypers @ 45-50% of 1-RM Back Squat
100-Foot Sandbag Carry (150/100 lbs)
If you do not have access to a reverse hyper please perform Banded Pull-Throughs
Athlete Notes:
Today’s workout is a shoulder burner! Between the drag/heavy rope, burpees, and rope climbs, there isn’t much reprieve for your shoulders at any point. Find a consistent pace on the four rounds and see how closely you can keep each round especially as you start to fatigue. If you’re someone who struggles with the drag rope, then just know that you’re going to have to make up for it somewhere else. A great place to look is in the time between rope climbs. Since you get to use your feet, we’d like to see you minimize the amount of time spent on the floor between reps. Another spot you can make up time on someone is by pushing the pace on the burpees. Just know that these movements all will elevate your heart rate, so if you go too fast and it detracts from the other movements, then that may not be the best strategy. After you finish the 4 rounds, it’s time to hammer down on the burpee bar muscle-ups. There isn’t any strategy for this portion as the reps are all done 1 at a time. All you have to do is force yourself back on the ground. Find a good rhythm. When you drop off the bar, immediately hit the floor for the next burpee. You can then take your breath before jumping up to do the bar muscle up. A little grip, a lot of pump, and even more grit for today’s Wednesday workout!
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.
Strength Accessory Option
A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Station 3 – Barbell Hip Thrusts x 6-7 reps @ 20X1
(staying with weight used last week – or around 80% of your 1-RM Deadlift)
Station 4 – Cobra Peel-Offs x 5-6 reps (hold for 10-12 seconds)
B.
Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1 – 40 seconds of Kettlebell Swings
Station 2 – 40 seconds of Prone Plank
Station 3 – 40 seconds of Dumbbell Floor Press
Station 4 – 40 seconds of Flutter Kicks
Aerobic/Gymnastics Accessory Option
10 minutes at 80-85% of 20 minute test
Immediately followed by. . .
Five rounds of:
20/15 calories Standing Bike Erg (Damper 10)
10/7 calories (Damper 1)
Immediately followed by. . .
5 minutes at 85-90% of 20 min test
Immediately followed by. . .
Five rounds of:
15/12 calories Standing Bike Erg (Damper 10)
5/4 calories (Damper 1)
Finish with. . .
Cool Down:
5 minutes at 60-65% of 20 minute test
Running Endurance Option
Every 5 minutes, for 40 minutes (8 sets) for distances of:
3 Minutes of Running @ 1-Mile PR Pace
Walk or jog during the 2-minute rest period. It doesn’t matter how quickly you move, but avoid stopping completely or laying down. Work in this period to consciously return to nasal breathing and try to slow your respiratory rate as much as possible.
Rowing Endurance Option
Six sets for times of:
Row 1000 Meters @ 2k PR Pace
Rest as little as needed
For this session, you must hold your 2k PR pace for each set. You will determine how much time you need in order to do so. Please note your total training time to complete this session.