Primary Training Session
Get Moving || Warm-Up
Three rounds of:
60 Elbow or Push-Up Plank Hold
15 Banded Face Pulls
15 Ring Rows
30 Second Ring Hang
30-45 Second Nose to Wall Handstand Hold
Max Unbroken Ring Pull-Ups
A.
Three sets of:
8-10 Pop Swings
Rest 45-60 seconds between sets
Followed by…
Three sets of:
6-8 Ring Jump to Catch Position
*You can also substitute 4-5 no dip muscle ups instead. Just focus on the turnover then drop into the next swing without performing the dip.
Followed by…
Every minute, on the minute, for 5 minutes:
3 Toes to Rings + 3 Ring Muscle Ups + 3 Ring Dips
Modification:
Every minute, on the minute, for 5 minutes:
6 Toes to Rings + 6 Low Ring Dips
B.
Ten reps of:
Bad Cheerleader Jump to Bar
Followed by…
Ten reps of:
Swinging Knees-To-Bar
Followed by…
Five sets of:
Target Reach Swing + Air Chair Swing x 1 rep
Followed by…
One set of:
60 Seconds Max Bar Muscle Ups
*If you break you are done.
C.
Every minute, on the minute, for 40 minutes:
Station 1: 15/12 Calorie Echo/Assault Bike
Station 2: *3 Dumbbell Devil’s Press (50/35lbs)*
Station 3: 50-75 Foot Handstand Walk
Station 4: 50-60 Double Unders
Station 5: 5 Wall Walks + 5 Wall Facing Strict Handstand Push-Ups (optional)
*Add 1 more devil’s press every round.
Athlete Notes:
Tuesday EMOM’s are here to stay. They’re just getting a little longer. We’ve got a good mix of skills and cardio today to test your ability to perform gymnastics movements under fatigue. Set a goal to finish all movements in 30-45 seconds at a hard pace, then take some deep breaths before the next interval starts. We’ll be hitting these weekly during this cycle.
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.
Strongman
Four rounds of:
50 Foot Bamboo Overhead Carry
100 Foot Sandbag Bearhug Carry
150 Foot Farmer Carry
*Challenge yourself.
Echo/Assault Bike Power Output
Every 90 seconds, for 15 minutes (10 sets of):
10 Second Max Effort Echo Bike
Alternating Conditioning
30 Minute Echo Bike @ Zone 2 Pace
*Every 4 minutes, including 0:00, sprint 5 calories.
Running
800-1600 Meter Warm Up
Followed by…
Test 1600 Meter Run
Followed by…
800-1600 Meter Cool Down