Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Assault Bike
50 Foot Single Arm Overhead Carry (each arm)
30 Second Nose to Wall Handstand Hold
Three sets of:
10/7 Calorie Assault Bike
20 Banded Pull Aparts
50 Foot Bear Crawl
A.
Four sets of:
Strict Press x 8-10 reps @ 3011 Tempo
Rest as needed
B.
Complete as many reps possible in 60 seconds of each movement:
Bar Muscle Ups
Rest 60 seconds
L-Sit Hold (Max Time)
Rest 60 seconds
Strict Ring Dips
Rest 2 minutes; Repeat for a total of TWO sets.
You may break your reps up into multiple sets. This is an accumulated score within the minute
C.
Five rounds for time of:
15 Toes to Rings or GHD Sit Ups
15 Push Ups
Followed by…
Five rounds for time of:
25-Foot Handstand Walk
10 Toes to Bar
D.
Three sets of:
Dumbbell Incline Bench Press x 8 reps
Rest as needed
Three sets of:
Dumbbell Reverse Flys x 15 reps @ 2222
Rest as needed
Athlete Notes:
This workout is all about volume accumulation. The first section will light your core and shoulders up, and then we expect you to be able to kick up into a handstand after continuing to elevate your heart rate and blast your core. For the first section, drop off the rings and straight into your push-ups, then right back up to the rings. We’re looking for unbroken on the rings and the push-ups throughout the 5 rounds, so pace and customize the reps accordingly. After the 5th round it’s time to kick straight up into a handstand. If you’re proficient we expect the 25 feet unbroken, run back to the pull-up bar, and start knocking out all 10 of the toes to bar. If you’re a little less proficient on the gymnastics, just accumulate the 25 feet or 3-4 attempts and then move to the toes to bar. All in we’re looking for this workout to take less than 5-6 minutes for the first section, and then less than 5-6 minutes for the second section.
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.
Assault Bike or Echo Option
Three sets of:
3 Minute Assault Bike @ 70+/60+ RPM
15 Second Max Effort Sprint
1:45 Spin at 60/50 RPM
Row Option
Two sets of:
750 Meter Row @ 5k Pace
300 Meter Row @ 2k Pace
700 Meter Row @ 10k Pace
250 Meter Row @ Sprint Pace
Core Training
Every minute, on the minute, for 10 minutes (5 sets of):
Station 1: 45-60 Second Elbow Plank
Station 2: 20 GHD Sit-Ups or 25 Anchored Sit-Ups
Banded Finisher
Two rounds of:
50 Banded Triceps Extensions
50 Banded Hammer Curls