Primary Training Session
Get Moving || Warm-Up
Three sets of:
50 Foot Monster Walk Forward
50 Foot Monster Walk Backward
30 Second Side Plank (each side)
20 Bodyweight Alternating Deep Lunges
10 PVC Pipe Jumping Squats
Followed by…
Ten reps of:
Box Jump to Depth Drop to Broad Jump
Rest as needed
A.
Eight sets of:
Banded Wide Foot Box Squat to AT Parallel x 2 reps
Rest 45-60 seconds between sets
**Special Notes**
-Load the bar to 50% of your 1RM and then add band tension that takes the lockout to an extra 25%.
-The focus is on standing up out of the bottom as fast as you possibly can. The purpose is not to lift heavy but to lift each rep with maximal speed.” “Every minute, on the minute, for 10 minutes:
3 Banded Speed Deadlifts @ 50%
**Special Note**
-Add 25% band tension at lockout.
-The focus is maximal speed on each lift. By maximal speed we mean we want you visualizing as though you were jumping with the barbell you exploded up so hard. If the bar is slowing down at all, stop or reduce the loading.
B.
Every 90 seconds, for 12 minutes (8 sets of):
Sets 1-3: 2 Hang Power Cleans + Power Jerk @ 65%
Sets 4-6: 1 Hang Power Clean + Power Jerk @ 75%
Sets 7-8: 1 Hang Power Clean + Power Jerk @ 85%
C.
Five to Six sets of:
20 Wall Balls Shots (30/20lbs to 10′)
20 Second Max Effort Echo Bike Sprint
Rest 2 minutes between sets
*Note number of calories achieved.
**If you hit significant dropoff by set 5, then the workout is terminated.
D.
Three sets of:
25 GHD Back Extensions
25-30 Banded Hamstring Curls
Rest as needed
Athlete Notes:
Blast the legs then sprint fast. We want to see you go unbroken on those wall ball shots and then hammer on that bike as hard as you can for the full 20 seconds. We expect a little bit of dropoff as the lactic acid builds up, but if you’ve hit significant dropoff (base this on your max rpm’s and ability to hold there) by the 5th set, then you’re free from completing the 6th set. We told you this cycle was going to make you a more powerful athlete. What better way to do that than by bike sprints?
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.
Zone 2 BikeErg
3 Minute Ascending Effort Warm Up
Followed by…
Four sets of:
45 Second Hard Effort (high damper)
45 Second Fast Spin (low damper)
After the 4th set, rest 2 minutes, then…
6 Minutes @ 80% of 20 Minute Test Pace
Rest 60 seconds
90 Seconds @ 100+% of 20 Minute Test Pace
Rest 30 seconds
90 Seconds @ 100+% of 20 Minute Test Pace
Rest 30 seconds
90 Seconds @ 100+% of 20 Minute Test Pace
Rest 30 seconds
6 Minutes @ 80% of 20 Minute Test Pace
Rest 60 seconds
3 Minutes @ 100+% of 20 Minute Test Pace
60 Second Recovery Spin (low damper high cadence)
3 Minutes @ 100+% of 20 Minute Test Pace
60 Second Recovery Spin (low damper high cadence)
8 Minutes @ 70% of 20 Minute Test Pace
Rest 60 seconds
2 Minutes @ 110+% of 20 Minute Test Pace
5 Minute Easy Spin Cooldown
Row Endurance
28 Minute Row @ Zone 2 Pace
*Every 7 minutes, including 0:00, perform a 10 second max effort burst followed by 15 Wall Ball Shots (20/14lbs to 10′), then settle back into a zone 2 pace.
55+: 20/10 lbs to 9′ target
Gymnastics Conditioning
Four sets of:
15 Calorie Ski
50 Foot Handstand Walk (55+: 25′ Handstand Walk)
Rest 30 seconds
After the 4th set, rest 2 minutes, then…
For time:
25 Strict Handstand Push-Ups
Rest 60 seconds
15 Strict Handstand Push-Ups
Rest 30 seconds
5 Strict Handstand Push-Ups
40-49:
For time:
20 Strict Handstand Push-Ups
Rest 60 seconds
15 Strict Handstand Push-Ups
Rest 30 seconds
5 Strict Handstand Push-Ups
50-54:
For time:
15 Strict Handstand Push-Ups
Rest 60 seconds
10 Strict Handstand Push-Ups
Rest 30 seconds
5 Strict Handstand Push-Ups
55+:
For time:
15 Strict Handstand Push-Ups to 3-5″ riser
Rest 60 seconds
10 Strict Handstand Push-Ups to 3-5″ riser
Rest 30 seconds
5 Strict Handstand Push-Ups to 3-5″ riser