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:
3 Wall Walks + 30 Nose to Wall Shoulder Taps
Rest 60-90 seconds between sets
Followed by…
Three sets of:
10 Donkey Kicks
Rest 30 seconds between sets
Followed by…
Spend 15-20 minutes playing with any handstand walk work you’d like to.
Suggestions:
Obstacle Course
Lateral Walking
Backwards Walking
B.
Every minute, on the minute, for 10 minutes:
15 Seconds of Max Strict Handstand Push-Ups + 15 Second Hold
Modifications:
Five sets of:
10-12 Strict Handstand Push-Ups (use a mat if needed)
Rest 1-2 minutes between sets
C.
Every minute, on the minute, for 40 minutes (8 sets of):
Station 1: 400 Foot Shuttle Run (25 foot increments)
Station 2: 50 Double Unders + 3-4 Ring Muscle Ups
Station 3: 15-18/12-15 Calorie Echo/Assault Bike
Station 4: 5 Pull-Overs + Max Toes to Bar
Station 5: Rest
*Substitution for pull overs is 8-10 Strict Pull-Ups.
Athlete Training Notes:
Gymnastics EMOM Tuesday. The name of the game is staying ahead of the clock. Thankfully you have a rest minute to help you do that. Each station should be around 45 seconds of work with the exception of the toes to bar where we expect you working for the full minute. Start with the higher end and see if you can hold those paces throughout.
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
Ten rounds of:
100 Foot Farmer Carry (100/70lbs)
100 Foot Sandbag Bearhug Carry (150/100lbs)
Echo/Assault Bike Power Output
Every minute, on the minute, for 10 minutes:
10/7 Calorie Echo Bike SPRINT
Alternating Conditioning
Six sets of:
2 Minute Row for Calories
2 Minute Window to Complete:
6 Toes to Bar
6 Snatches (75/55lbs)
6 Toes to Bar
6 Snatches (75/55lbs)
6 Toes to Bar
6 Snatches (75/55lbs)
*Rest the remainder of that 2 minute window until the next bike begins.
**Score is total calories. If you do not finish the required reps in the 2 minute working window then your score for that round does not count.
Running
800-1600 Meter Warm Up
Followed by…
Ten sets of:
2 Minute Run @ 90-100% of Mile Pace
90 Second Walk
Followed by…
800-1600 Meter Cool Down