Primary Training Session
A.
In as little amount of sets possible, accumulate:
8-10 Strict Muscle-Ups
followed by…
10 Strict Muscle-Up Turn Overs
followed by…
10-12 Muscle-Ups
Followed by. . .
Three sets of:
Banded Ring to Sternum Pull Ups x 10 reps @1012 tempo
Rest as needed
B.
Every two minutes, for 16 minutes (8 sets):
Push Press + Split Jerk
(Pause for 3-4 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes
Build over the course of the 8 sets.
C.
Every 90 seconds, for 18 minutes (4 sets) of:
Station 1: 2 Deficit Parallete Strict Handstand Push Ups
Station 2: 20 Second Ring Support Hold + 20 Second Ring Dip Hold
Station 3: 6-8 Handstand Kick Ups*
*Bring each rep to control at the top of a handstand and then come back down. Focus on a calm kick up and then controlling your balance through your wrists, elbows, and shoulders.
D.
Every 4 minutes, for 24 minutes (6 sets):
Row 300/250 Meters
10 Burpee Box Jump-Overs (24″/20″)
15 Thrusters (95/65lbs)
E.
For quality and muscle activation:
100 Banded Face Pulls
Athlete Notes:
This one is going to get spicy! When we had our athletes test this out, the consensus was that the first three rounds weren’t too bad…. then round four got REAL! We want to see how consistent you can stay with your pacing, while still being slightly aggressive. Your goal should be to keep all six of the splits within 10-15 seconds of each other. What we don’t want to see is round one be 1:45, and round four be 3:15. The row should be pushed at a pace that you would compare to your 1-2k PR. Transition quickly to the burpees and start right into them. Pick the method that works best for you with regards too consistency. It doesn’t make sense to blaze through the first few, only to die off later on. After you finish the burpees, force yourself to pick up the barbell. This is Fran weight, and should be something we are all comfortable completing 15 reps of. Hang on here knowing that you’ve got some good rest afterwards!
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.
Engine Accessory Option
Against a 2 minute clock:
15/12 Calorie Assault Bike
200/150 Meter Run
Max Double Unders in the Remaining Time
Rest 2 minutes between sets and continue until you have completed FIVE sets OR 400 Double Unders, whichever comes first.
Aerobic/Gymnastics Skills Option
Against a 3 minute clock:
30 Seconds of Bar Muscle Ups (Do not break)
30/20 Calorie Assault Bike
Max Distance Handstand Walk in the Remaining Time
Rest 2 minutes between sets and continue until you have completed FOUR sets
Feel free to mix in the handstand obstacle course any way that you would like in the handstand portion.
Strongman Option
A.
Three to Four rounds for time of:
200 Meter Sled Drag at 30-40% of Bodyweight
200 Meter Sandbag Carry (100-150/75-100)
B.
Accumulate 3 minutes in a dead hang from the pull-up bar OR rings.
Followed by…
Three sets of:
20-30 Wrist Dumbbell Curls
Rest as needed
A. Done – that was such a good MU section. My Mu are super rusty but was able to knock down the strict ones in 3 sets B. Up to 140# – happy with this
C. Those strict Paralallets were awful, I could only do one at the time. I love working on this D. I did 10 cal bike, my rower part arrived so I will fix it this weekend. My legs were completely destroyed from yesterday LOL . I was resting for about 1 min each round. E. Done. Note: I will post the HSW video from… Read more »
A done
B upto 145kg
Cdone
D 2:28/2:29/2:28/2:34/2:36/2:34
Was not my day for a real push legs felt heavy starting the training. Workout wasn’t hard conditioning wise, just smoked legs
E done
Mondays seem to be lighting people up!!
A.
Only MU
B.
70-80-85-90-95-100-105 kg (108 fail)
C.
Done
D.
1’32”—1’32”—1’32”—1’32”—1’35”—1’32”
E.
Done
In the afternoon Engine option
Were these supposed to be 2:32?
Yes. Sorry…… ????