September 23, 2017 – Masters Program 4.0

A.
35-54:
For time:
Row 500 Meters
15 Kettlebell Swings (24/16 kg)
30 Double-Unders
Rest exactly 4 minutes, and then . . .

For time:
Row 1000 Meters
30 Kettlebell Swings
60 Double-Unders
Rest exactly 4 minutes, and then . . .

For time:
Row 1500 Meters
50 Kettlebell Swings
100 Double-Unders

55+:
For time:
Row 500 Meters
15 Kettlebell Swings (20/12 kg)
20 Double-Unders
Rest exactly 4 minutes, and then . . .

For time:
Row 1000 Meters
20 Kettlebell Swings
40 Double-Unders
Rest exactly 4 minutes, and then . . .

For time:
Row 1500 Meters
40 Kettlebell Swings
80 Double-Unders

B.
For completion:
20 Hollow Rocks
40 V-Ups

100 Shoulder Taps
40 V-Ups

20 Hollow Rocks

WZA Qualifier #3 (For those trying to qualify for Wodapalooza)
35-44:
Four rounds for time of:
21 Chest-to-Bar Pull-Ups
15 Strict Handstand Push-Up
9 Right/9 Left Pistols

Time cap: 20 minutes

45+:

Four rounds for time of:
21 Chin-over-the-Bar Pull-Ups
15 Kipping Handstand Push-Ups
18 KB Goblet Squats (70/53 lbs)

Ideally this is a one and done so go into it with that mindset. Be nice and smooth on the pull-ups and efficient with the handstand push-ups. Remember, don’t go to failure on the handstand push-ups. Come off the wall before you start to grind the rep out. Do not add any additional work to the Qualifier workout.

Optional Session (Best performed 3-4 hours between sessions)
25 Minute Tempo Run

<6 Minute Mile Pace – Run this at 7 minute mile pace (1:45 per 400 m)
<7 Minute Mile Pace – Run this at 8 minute mile pace (2:00 per 400 m)
<8 Minute Mile Pace – Run this at 9 minute mile pace (2:15 per 400 m)
<9 Minute Mile Pace – Run this at 10 minute mile pace (2:30 per 400 m)