Primary Training Session
Get Moving || Warm-Up
Three rounds of:
50 Foot Bear Crawl
30 Plank Shoulder Taps (15/side)
10 Ring Rows
10 Tempo Push-Ups @ 1111
30 Seated Knee Tucks
50 Single Unders
A.
Three sets of:
5 Tempo Squatted Strict Muscle-up Transitions @ 2121
5 Tempo Strict Ring Muscle-Up Negatives @ 30A1
*Sub for negatives is tempo ring rows x 10 reps @ 3011
Followed by…
Three sets of:
4-8 False Grip Ring Pull-Ups + 4-5 Second Chest to Ring Hold on the last rep OR 12-15 False Grip Ring Rows
20-30 Second Bottom of Dip Hold (use low rings)
Followed by…
Three to four sets of:
1-4 Strict Ring Muscle Ups
Rest as needed between
*Sub for strict ring muscle ups is 8-10 banded pull-ups.
B.
Three sets of:
8-10 Pop Swings
Rest 45-60 seconds between sets
Followed by…
Three sets of:
6-8 Ring Jump to Catch Position
*You can also substitute 4-5 no dip muscle ups instead. Just focus on the turnover then drop into the next swing without performing the dip.
Followed by…
Five sets of:
2 Toes to Rings
2 Ring Muscle Ups
2 Ring Dips
2 Toes to Rings
2 Ring Muscle Ups
2 Ring Dips
Rest 60-90 seconds between sets
C.
Every minute, on the minute, for 30 minutes (6 sets of):
Station 1: 400 Foot Shuttle Run (25 foot increments)
Station 2: 50-100 Foot Handstand Walk (25 foot increments)
Station 3: 18-20/14-16 Calorie Row
Station 4: 3 Wall Walks + Max Unbroken Wall Facing Strict Handstand Push-Ups
Station 5: Rest
*Sub for the wall facing handstand push-up minute is 8-10 total wall walks.
Athlete Notes:
Another Tuesday EMOM. This week we’ve got a further distance shuttle run, an aggressive handstand walk station, a row that should take around 45 to 50 seconds to complete, and another aggressive handstand push-up station. But, you get a rest minute so hopefully that’ll be enough to keep you consistent across the board for all 6 sets. Err on the side of higher numbers to start and then revert back to the lower amounts if you start bleeding over or running the risk of not making it. High heart rate gymnastics is very important so focus and be intentional today.
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.
Mixed Modal
Every 10 minutes, for 30 minutes (3 sets of):
200 Meter Run
20 Heavy Russian Kettlebell Swings
20 V-Ups
100 Double Unders (55+: 75 reps)
20 V-Ups
20 Heavy Russian Kettlebell Swings
200 Meter Run
Ropes & Sleds
Three sets of:
50 Foot Hand Over Hand Rope Pull
50 Foot Sled Push
50 Foot Hand Over Hand Rope Pull
50 Foot Sled Push
Max Unbroken Push-Ups
Rest 2-3 minutes between sets
*Sled weight should be something that you can hand over hand the entire time but still gives you a good lat pump.
Zone 2
Accumulate 60-65 minutes at a Zone 2 Pace.
Options:
Concept 2 Bike Erg
Easy Jog
Hike
Outdoor Bike
**Special Note**
Please wear a heart rate monitor if you can during these, at least for the first few, so that you are able to get a good feel for pacing and how that affects your heart rate.