Mobility, Activation & Warm-Up
Band Distracted Hamstring Floss x 30 seconds per side
Band Distracted Ankle Pulse x 30 seconds per side
Bird Dogs x 10 reps per side
Glute Activation:
Banded Straight Leg Raises
x 5 reps + 20 second Iso Hold
Banded Clam Shells x 5 reps + 20 second Iso Hold
Banded Hip Bridges x 10 reps
followed by …
Warm-Up Flow
Grab a 15-35 lbs plate and complete the following with nasal breathing only:
Right Suitcase Carry x 25′
Sumo Stance Deadlift x 10 reps (slow and controlled)
Left Suitcase Carry x 25′
Goblet Hold Good Mornings x 10 reps
Overhead Carry x 50′
Ground to Overhead x 8-10 reps
A.
Five sets of:
1 Deadlift @ 80% of 1-RM
Rest 2 minutes between sets
B.
Complete as many rounds and reps possible in 25 minutes of:
400 Meter Run
10 Deadlifts
15 Lateral Burpees Over Bar
20 Wall Ball Shots
35-49: 205/155 lbs; 30/20 lbs to 10/9′ target
50-54: 185/135 lbs; 30/20 lbs to 10/9′ target
55-59:
155/115 lbs; 20/14 lbs to 10/9′ target
60+: 135/95 lbs; 20/14 lbs to 10/9′ target
C.
Three sets of:
Barbell Glute Bridges x 60 seconds of continuous reps @ 25-30% of 1-RM Deadlift
Rest 90 seconds
Athlete Notes:
How close can you get to completing 5 rounds in todays workout? It is possible! Keep your breathe calm during your run, unbroken on your deadlifts, smooth on your burpees and then focused on your wall ball shots. Each age division is doing a slight scale up on their wall ball shots. We figured we’d give you a gift by training you to handle a heavier wall ball in training so when wall ball shots come up in competition they’ll feel like a ‘scale.’ 😉 If you have no desire to compete then feel free to use your normal size wall ball for today! It’s Saturday so try to recruit a few friends to tackle this one with you. This is just a grinder so know that you can keep moving in every station so manage your self talk and heart rate to allow you to pace appropriately for 25 minutes.
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.
Run Option
Complete:
5 Minute Warm Up Jog
Followed by…
Three rounds of:
5 Minute Run @ 5k PR Pace
3 Minute Easy Jog
2 Minute Walk
Followed by…
10 Minute Jog @ 75-85% of 5k PR Pace
Followed by…
5 Minute Easy Cool Down Walk