October 6, 2021 – Masters Program

Mobility, Activation & Warm-Up
Banded Pec Stretch x 60 seconds per side
Banded Tricep Stretch x 60 seconds per side

followed by …

Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

followed by…

Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

A.
At increasing intensity:
1000 Meter Row
50/35 Calorie Assault Bike
800 Meter Run

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

B.
Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Half-Kneeling Landmine Press (Left) x 6-8 reps @ 21X1
Minute 2 – Half-Kneeling Landmine Press (Right) x 6-8 reps @ 21X1
Minute 3 – Alternative V-Ups x 20 reps
Minute 4 – Front-Leaning Rest on Rings x 45 seconds
Minute 5 – Band Pull-Aparts x 10 reps @ 2020

C.
Complete as many rounds and reps as possible in 30 minutes of:
40/30 Calories of Assault Bike
40 Double-Unders
40 Kettlebell Swings
40/30 Calories of Rowing or Ski Erg
40 Double-Unders
20 Plyo Push-Ups to Plate

Athlete Notes:

The kettlebell weight is up to you but choose a weight that you can do unbroken! Your goal today is to move smoothly through 30 minutes of work without stopping. Grab a friend and have them do this with you and complete at a conversational pace!

Optional Additional Work Sessions

*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.

Rowing Endurance Option
“I Hear Banjos”
Every 6 minutes, for 30 minutes (5 sets) for max meters:
4 Minutes of Rowing

Treat this as a test and try to accumulate as many meters as possible over the course of the 5 sets. Set the monitor for 4 minutes of rowing and 2 minutes of rest. Elite males should be aiming for 6,000 meters or more; elite females should aim for 5,250 meters or more.