October 12, 2021 – Masters Program

Mobility, Activation & Warm-Up
Banded Scarecrow

Straddle & Pike Stretch

followed by…

Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up

Rest 60 seconds, and then…

Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up

Two sets of:
Hollow Body Swings

x 10 reps
Single Arm Circles x 10 forward/backward
Ring-Rows x 10 reps

A.
One set of:
Ring Muscle-Up Reverse Pull-Up x 15 reps

followed by …

Every minute, on the minute, for 15 minutes:
Minute 1: Cast Swings x 5-6 reps
Minute 2: Pop Swing x 5-6 reps
Minute 3: Muscle-Up x 1-4 reps (If you don’t have muscle-ups then complete: 1-2 Strict Ring Pull-Ups)

followed by …

One set of:
Prone Upper Back Muscle Recruitment for Ring Muscle Up

s x 10 reps

B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 2 reps @ 65-75%
(Pause for 2 full seconds in the receiving position before recovering – make notes and adjustments to your footwork and weight distribution. Please use jerk blocks)

C.
Every 90 seconds, for 18 minutes (4 sets) of:
Station 1: 6-8 Handstand Kick Ups
Station 2: 15 Second Ring Support Hold + 15 Second Ring Dip Hold*
Station 3: 10-12 Toes -to-Bar

*If you are unable to do this unassisted then please lower the rings to a position that will allow you to ‘lightly’ use your legs to assist in each position

D.
Warm-Up Prep
Two Sets:
5-Pull Row Sprint Start (3/4, Half, 3/4, Full, Full)
5 Strokes at your projected pace for the intervals. Focus on calm breathing.
Quick Release
5 Calorie Assault Bike
*Practice speedy transitions throughout
Rest 30-60 seconds

Intervals
Against a 2:30 clock:
250/200 Meter Row
15/10 Calorie Assault Bike
Max Alternating Dumbbell Snatches
Rest 2:30 minutes and repeat for a total of FOUR sets

35-54: 50/35 lbs
55+: 35/20 lbs

Athlete Notes:

Today is a great day to compete! Grab some friends and give this workout a go. We are giving you a 1:1 work:rest ratio and want to see how hard you can push, rest, and repeat. The dumbbell snatches can only be completed so fast, so you know what that means. It’s time to go HARD on the row and the bike and then hang on for dear life. Set a goal in your head and don’t let yourself fall off those paces! What was your win from today?

Additional Optional Engine Accessory Option A.
Against a 90 second clock:
200 Meter Run
Max Calorie Assault Bike in the remaining time
Rest 2:30 between sets and complete a total of EIGHT sets (32 minutes total).

B.
For quality and muscle activation:
70 Banded Tricep Extensions
70 Banded Pull Aparts