Get Moving || Warm-Up
Three sets of:
50 Foot Monster Walk Left
50 Foot Monster Walk Right
60 Second Push-Up Plank Hold
60 Second Wall Sit
20 Alternating Lateral Lunges
Followed by…
Three sets of:
5 Box Jump All the Way Overs
Rest as needed
A.
Ten sets of:
Banded Wide Foot Box Squat to AT Parallel x 2 reps
Rest 45 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.
B.
Every minute, on the minute, for 10 minutes:
3 Speed Deadlifts @ 60%
**Special Note**
-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.
C.
Fifteen reps for time of:
1 Power Clean @ 80%
D.
Six sets for times of:
50 Foot Handstand Walk (25 feet with turnaround on hands)
15/12 Calorie Echo/Assault Bike
50 Foot Double Kettlebell Front Rack Walking Lunge (70/53lbs)
Alternate sets 1:1 with a partner.
E.
Four sets of:
15-20 Reverse Hypers @ 50+% of 1RM Back Squat
*If you don’t have a reverse hyper, perform 15-20 Weighted GHD Hip Extensions instead.
Athlete Notes:
Sprint on your hands, sprint on the bike, then blast your legs. This is all gas because you’ve got a partner waiting for you. Your goal here should be to beat your partner’s splits so that they’re getting less rest time than you. The 50 foot handstand walk will take 15 to 20 seconds. Hop on the bike and hammer it out and that’ll take you to right around the 60 to 75 second mark. Grab those kettlebells and go unbroken on the lunges and you should be done in less than 2 minutes.
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
48 Minute C2 Bike @ Zone 2 Pace
*Every 8 minutes, including 0:00, perform a 10 second max effort burst followed by a 50 Foot Handstand Walk, then settle back into a zone 2 pace.
50-54: 30 Foot Handstand Walk
55-59: 20 Foot Handstand Walk
60+: 10 Foot Handstand Walk OR 3 Wall Climbs
Row Endurance
Two sets of:
500 Meter Row @ 5k Pace
300 Meter Row @ 2k Pace
500 Meter Row @ 10k Pace
300 Meter Row @ 2k Pace
500 Meter Row @ 5k Pace
200 Meter Row @ 10k Pace
200 Meter Row @ Sprint Pace
Rest 3 minutes between sets
Gymnastics Conditioning
Four rounds of:
45/38 Calorie Echo/Assault Bike @ Zone 2 Pace
8-10 Unbroken Ring, Bar Muscle Ups, Chest-to-Bar Pull-Ups or Pull-Ups