Mobility
DROM Series (4-6 reps each movement)
Machine of choice x 10 minutes @ easy pace
*Every 2 minutes, including 0:00, complete 1 Wall Walk + 50′ Farmers Carry
Hamstring and Shoulder Prehab
One-Two sets of:
Prone Swimmers x 30 seconds
Bird Dogs x 30 seconds per side
Hamstring Curls with furniture sliders x 10 reps
A.
Every 3 minutes, for 9 minutes (3 sets) of:
25 Deadlifts @ 30-40% of 1-RM Deadlift
Perform touch and go, but DO NOT BOUNCE. Pretend your phone is under the plate. You can touch it, but do not even let the full weight of the bar rest on the ground. You may use straps.
(Please do not put your phone under the plates…)
B.
Every minute, on the minute, for 4 minutes (4 sets) of:
Interval 1 – Back-To-Wall Donkey Kicks x 6-10 reps
Interval 2 – Kick to Handstand Practice (freestanding or to the wall) x 45 seconds effort
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Freestanding Handstand Marching x 16 reps
Interval 2 – Handstand Walk x 20 second effort
Followed by. . .
For 3 minutes, perform one set of:
Back-To-Wall Handstand Hold x max effort
*If you fall, kick back up to the wall as soon as you are ready. The goal is to be in the handstand position for as much time in the 3 minutes as possible. Keep hands turned out to the sides 90 degrees on these as they are to promote strength in the handstand walk.
C.
Eight rounds for time of:
10 Burpees to Target (4-6″)
10 Dumbbell Front Squats
TIME CAP = 15 MINUTES
35-39: 70/50 lbs
40-54: 50/35 lbs
55+: 35/20 lbs
Athlete Notes:
Please adjust the weight if needed and/or volume of the squats. If your knees are bothering you from the 12 Days volume then substitute with Dumbbell Push Press. Otherwise, this workout is a gritty workout and one where you can just keep moving on. The burpees should be done at a consistent pace with a quick transition to the dumbbells, where you should do these unbroken. Keep the chest up and lungs open on the squats. To get this workout done in under the time cap you’ll need to keep a steady, unbroken pace on both movements.
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.
Running Option
Complete a 7-10 minute jog at a moderate pace to warm up your lungs
followed by…
Three sets of:
1200 Meter Run @ 5k Effort
Walk 200 Meters for Recovery
followed by…
7-10 minute cool down jog
Your article helped me a lot, is there any more related content? Thanks!
Your article helped me a lot, is there any more related content? Thanks!