Mobility, Activation & Warm-Up
Banded Scarecrow
followed by…
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up
Rest 60 seconds, and then…
Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up
Two sets of:
Hollow Body Swings x 10 reps
Single Arm Circles x 10 forward/backward
Ring-Rows x 10 reps
A.
Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Ring Swings x 10 reps
Interval 2 – Large Ring Swings
x 3 reps
Followed by. . .
Every 30 seconds, for 4 minutes (4 sets) of complexes:
Interval 1 – Cast Swing + Speed Swing
Interval 2 – Cast Swing + Pop Swing
B.
Every two minutes, for 12 minutes (6 sets):
Push Press + Power Jerk @ 70-75% of 1-RM Push Press
(Pause for 2-3 seconds in the power jerk receiving position before recovering.)
Focus on good positioning and consistency across all eight sets.
C.
“Turn of Events”
35-49:
Five rounds for total time of:
Run 200 Meters
2 Ring Muscle-Ups
4 Front Squats (135/95 lbs)
6 Bar Facing Burpees
4 Front Squats (135/95 lbs)
2 Ring Muscle-Ups
50-54:
Five rounds for total time of:
Run 200 Meters
1 Ring Muscle-Up
4 Front Squats (115/75 lbs)
6 Bar Facing Burpees
4 Front Squats (115/75 lbs)
1 Ring Muscle-Up
55-59:
Five rounds for total time of:
Run 200 Meters
2 Chest-to-Bar Pull-Ups
4 Front Squats (95/65 lbs)
6 Bar Facing Burpees
4 Front Squats (95/65 lbs)
2 Chest-to-Bar Pull-Ups
60+: Four rounds of the 55-59 version
Time Cap: 25:00
Scaling Options for Ring Muscle-Ups (choose one of the following):
Box Jump to Full Support
Kipping Pull-Up on Rings
Muscle-Up Transition (Feet on Box)
Muscle-Up Transition (Feet on Floor)
Single-Leg Row Muscle-Up to Catch
Scaling Options for Chest-to-Bar Pull-Ups (choose one of the following):
Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar Pull-Ups
Band Assisted Chest-to-Bar Pull-Ups
D.
Every 90 seconds, for 12 minutes (3 sets) of:
Station 1: 5 Wall Slides
Station 2: 40 Second Side Plank Hold (per side)
Station 3: Bat Wings x 5 reps with a 5 second hold
Athlete Notes:
Compete day! We love these “high round/low rep” style of workouts because it allows for a few things. Quick transitions, volume accumulation, and forced movement. If we were to program less rounds but combine the muscle ups, and front squats, then double the reps, it can be somewhat daunting for a lot of folks, and we’d see a lot of staring at the rings and taking convenient chalk breaks. By making you go up and down the ladder we are giving you the opportunity to move quickly between movements, complete a good chunk of ring muscle ups, as well as front squats and burpees but all spaced out over many rounds. Since the reps are so low, we want you to push the run and then move quickly between the movements. Build some capacity and use this as an opportunity to make yourself go before you want to!
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
A.
Against a 3 minute clock:
400 Meter Run
10/8 Calorie Row
Max Anchored Sit-Ups in the remaining time
Rest 3 minutes between sets and complete a total of FIVE sets.
B.
For quality and muscle activation:
50 Banded Lat Pull Downs
50 Banded Face Pulls