Primary Training Session
Get Moving || Warm-Up
Complete 10 minutes of stationary bike or rowing
Every 2-3 minutes get off machine and perform….
7-10 Push Ups
5-7 Pull Ups
Followed by….
Two-Three sets of:
Front Leaning Rest x 30 seconds
Ring Rows x 15 reps
Banded Pull Aparts x 15-20 reps
Kettlebell Overhead Carry x 100 Feet
A.
Five sets of:
Bench Press x 5 reps @ 60% of 1-RM
Rest 2 minutes
B.
Every minute, on the minute, for 21 minutes (7 sets) of:
Station 1: 20-22/15-18 Calorie Assault or 17-19/12-15 Calorie Echo Bike
Station 2: 14 Kettlebell Front Rack Lunges (24/16kg)
Station 3: 8-12 Burpee Pull Ups
When the clock reaches 22:00, perform…
Three rounds for time:
20-22/15-18 Calorie Assault or 17-19/12-15 Calorie Echo Bike
14 Kettlebell Front Rack Lunges (24/16kg)
8-12 Burpee Pull Ups
C.
Three sets of:
Single Arm Dumbbell Bench Press x 10-12 reps each side
Rest as needed
D.
Three sets of:
Banded Lat Pull Downs x 20 reps
Banded Face Pulls x 20 reps
Rest as needed
Push Ups x Max Reps @1011 Tempo
Rest as needed
Athlete Notes:
Just when you thought on the minute work couldn’t get any better, we add in rounds for time at the end and TOTALLY crush everyone. Your goal is to pick an aggressive number on the movements, but one that you know you could hold on to for the 21 minutes. At the end of the EMOM it’s time to grip and rip and see what you’ve got left in the tank. Your goal is to finish the three rounds in under the time it would have taken to finish had we kept going EMOM style. Transition quickly and get started on that next movement, don’t let the clock tick away!
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.
Running Option
Complete a 7-10 minute jog at a moderate pace to warm up your lungs
followed by…
Four sets of:
800 Meter Run @ 1 Mile PR Pace
*400 meter recovery
Rest 1-2 minutes
*Jog/walk at your fast possible pace that allows you to get back to a point where you feel completely in control of your breathe. You decide that you need to immediately walk when finishing the 800 in order to do that.
Bike Erg/Row Option
Complete a 7-10 minute jog, row, or bike at a moderate pace to warm up your lungs
followed by…
Four sets of:
1000 Meter Row @ 2k PR Pace
*2 minute recovery row/walk
Rest 1-2 minutes
OR
Four sets of:
2000 Meter Bike Erg @ 4k PR Pace
*2 minute recovery bike/walk
Rest 1-2 minutes
*Row or bike at your fast possible pace that allows you to get back to a point where you feel completely in control of your breathe. You may decide that you need to immediately walk when finishing the distance in order to do that instead of rowing or biking.
Additional Work
Complete for max distance in 4 minutes:
*Sandbag Carry (Hug Hold) (150-200/100-150lbs)
Every 30 seconds you must drop the bag and pick it back up.
Followed by…
Six Sets of:
Dumbbell Farmer Carry x 60 seconds
Rest 60 seconds