Primary Training Session
Get Moving || Warm-Up
Three sets of:
8-10 Bamboo Bench Press
30 Second Bamboo Bench Press Hold
30 Banded Pass Throughs
200 Meter Jog
Followed by…
Three sets of:
5 Box Jump Step Downs (land TALL on the box)
Rest 60 seconds between sets
A.
Every 90 seconds, for 12 minutes (8 sets of):
Power Clean + Power Jerk x 1.1 @ 60%
Rest 5-10 seconds between reps
B.
Every 2 minutes, for 8 minutes (4 sets of):
Barbell Power Row x 5 reps @ 80+% of 1RM Clean
C.
Four sets of:
8-10 Dumbbell Bench Press
Rest as needed
D.
For time:
400 Meter Run
25 Toes to Bar
15 Burpee Pull-Ups
25 Toes to Bar
400 Meter Run
TIME CAP = 10 MINUTES
E.
Three sets of:
10-12 Skull Crushers
Rest 30 seconds
15 Dumbbell Lateral Raises
Rest 60 seconds
F.
Four sets of:
15 Weighted Side Bends (each side)
Athlete Notes:
Today’s workout is all about going fast. We want you sprinting that first 400 then coming in and trying to hang on for the 25 toes to bar in as few sets as possible. It’s only 15 total burpee pull-ups so just keep hitting the ground, jumping up and moving. Crank out that next set of toes to bar before finishing with a sprint on your final run. This workout should take less than 8 or 9 minutes to complete.
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.
Zone 2
Complete a steady pace for 60 minutes:
Wear a heart rate monitor a and keep your heart rate at roughly 70% of your MAX HR.
You will note 3 things at the end:
Distance Traveled
Max Heart Rate
Average Heart Rate
The goal is to stay within 2-3% of your 70% HR Max.
Machine Mixed Modal
Every minute, on the minute, for as long as you can (cap is 30 minutes)
Station 1 – 17-20 Calorie Concept 2 Bike Erg
Station 2 – 17-20 Calorie Row
Station 3 – 17-20 Calorie Ski Erg
*Pick a calorie count that you can maintain for at least 15 minutes. It should get tough to complete your calories around the 6th or 7th round. If you make it all 30 minutes then next time up the calories somewhere.
Pipes
Every minute, on the minute, for 15 minutes:
Station 1: 60 Second Push-Up Plank
Station 2: Max Unbroken Banded Triceps Pressdowns (goal is 20-25)
Station 3: 10-12 Dumbbell Curls