Mobility, Activation & Warm-Up
Thoracic Warm-Up
Standing Cat/Cow Rotations x 10 reps
East/West Rotation with Foam Roller x 8-10 reps per side
Wall Slides x 10 reps
followed by …
5 Scap Ring Pull-Ups
5 Circular Ring Shoulder Circles per direction
5 Scap Ring Pull-Ups
A.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Target Tap Swing x 4 reps (Target should be nearly unreachable to avoid propelling body into a larger swing. Swing should be fairly small)
Interval 2 – Target Tap Swing + Air Chair Swing x 3 reps
*The Target Tap Swing should be the forward swing and the Air Chair Swing should be the backswing. Essentially, you should jump from the floor, aim for the target on the forward swing and drive upward into the Air Chair on the backswing, then drop to the ground. From the ground you will start your second rep and so on.
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Box Jump-Up to Support x 5 reps
Interval 2 – Arch Under Bar Jump to Support x 3 reps
B.
Every two minutes, for 16 minutes (8 sets):
Push Press + Power Jerk OR Split Jerk @ 75+% of 1-RM Push Press
(Pause for 2-3 seconds in the jerk receiving position before recovering.)
C.
35-49:
Five sets for times of:
300/250 Meter Row
5 Bar Muscle-Ups
10 Thrusters (95/65 lbs.)
Rest 2:30 minutes
50-54:
Five sets for times of:
300/250 Meter Row
3 Bar Muscle-Ups
10 Thrusters (95/65 lbs.)
Rest 2:30 minutes
55-59:
Five sets for times of:
300/250 Meter Row
5 Chest-to-Bar Pull-Ups
10 Thrusters (65/45 lbs.)
Rest 2:30 minutes
60+:
Five sets for times of:
300/250 Meter Row
5 Chin-over-the-Bar Pull-Ups
10 Thrusters (65/45 lbs.)
Rest 2:30 minutes
Scaling Options for Bar Muscle-Ups (choose one of the following):
Jumping Bar Muscle-Ups
Banded Bar Stomps
Chest-to-Bar Pull-Ups
Band Assisted Bar Muscle-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
D.
Every 60 seconds, for 9 minutes (3 sets) of:
Station 1: 30 seconds Reverse Snow Angel
Station 2: 30 seconds Side GHD Supine Hold
Station 3: 60 seconds Stretch of your choice
Athlete Notes:
Compete day! This is an awesome workout combining a little skill and a lot of go. That 2:30 goes by really quick so be diligent about the station you’re working on. It gets really easy to stare at the pull-up bar, or the barbell when you come off of them. Your goal here is to have a 1:1 work:rest for this workout so we want you to push HARD to finish in 2:30 seconds or less! That being said, if you have a little drop off from round to round because you’re just going that hard, that’s ok! Most of you will likely find the drop-off comes from the bar muscle-ups/chest-to-bar pull-ups. Your goal for those should be to finish them in 1-2 sets, any more than that and the time will just slip away too much. As soon as you finish the muscle-up/pull-up, put your hands on the barbell. We should all be able to do 10 reps of thrusters at Open weight unbroken.. the question is, can you make yourself go AND hang on?
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.
Engine Accessory Option
A.
Against a 2 minute clock:
50 Double Unders*
10 Burpees Over the Erg
Max Calorie Row in the remaining time
Rest 2 minutes between sets and complete a total of FIVE sets.
*If 50 double-unders is high for you then do as many double-unders as you can in 60 seconds. Conversely, you can sub 100 single-unders instead.
B.
For quality and muscle activation:
70 Banded Tricep Extensions
70 Banded Pull Aparts