October 24, 2020 – Masters Program

Mobility & Activation
Banded Perfect Stretch x 30 seconds per side
PVC Pipe Pass Thrus x 30 seconds
Wall Bridge x 30 seconds (walk out only as far as you are comfortable.)

and then …

Two sets of:
10 Calorie Assault Bike
Prone Plank Shoulder Taps x 30 seconds
10 Calorie Assault Bike
Banded Squats x 30 seconds
10 Calorie Assault Bike
10 Heiden Hops with a 2 second hold (start with small jumps)

A.
Two sets of:
Wall-Facing Split Handstand Hold x 45 seconds

followed by …

Three sets of:
Wall Facing Handstand Thigh Taps x 20 reps
Rest as needed

followed by …

Four sets of:
Handstand Walk (or walk with assistance) x 25′ (work on perfect mechanics)

Scaling Options:
Use assistance if needed and reduce distance
Nose to Wall Handstand Hold x 45-60 seconds

B.
Back Squat
* Set 1 – 5 reps @ 75-80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Sets 4-5 – 8 reps @ 70-80%
Rest 2 minutes between sets.

C.
For time:
30 Toes-to-Bar
50′ Overhead Walking Lunges (turn at the 25′ mark)
400 Meter Run
20 Toes-to-Bar
50′ Overhead Walking Lunges
400 Meter Run
10 Toes-to-Bar
50′ Overhead Walking Lunges
400 Meter Run

35-54: 115/75 lbs
55-59: 95/65 lbs
60+: 75/55 lbs

Time Cap: 20:00

You’ve got a fun one today! If your body feels good then approach this workout with intensity. Break up your toes-to-bar into manageable sets, push on the Overhead Walking Lunges (goal is to be unbroken in your 25′ walking lunge sets) and push on your 400 meter runs.

If you are feeling a little tired then take this workout at 70-75% or grab a friend and do a partner version of the workout (you go, I go until you reach 60 reps of T2B and 100′ of lunges; 40/40; 20/20 reps) and then run you 400’s together.

If you struggle with toes-to-bar then check out this video from Coach Travis on how to improve with them.

Additional Optional Running Endurance Session
1.5 Mile Run @ 5K pace
2 Minute Rest
1.5 Mile Run @ 5k pace