September 30, 2020 – Masters Program

Mobility & Activation
Distracted Ankle Mobility x 60 seconds per side
Hawaiian Squats x 30 seconds per side

followed by …

Upper Body Warm-Up Prep (8-10 reps per position)

and finish with …

Two sets of:
5 Ring Rows
5 Second Hold @ top of the rings
5 Deep Squat Progressions

Warm-Up Flow

Three rounds of:
10 GHD Hip Extensions
10 Front-Racked Double Kettlebell Squats (16-24/12-16 kg) @ 31X1
10 Calorie Assault Bike
10 Double Kettlebell Deadlifts (16-24/12-16 kg)
10 Double Kettlebell Thrusters (16-24/12-16 kg)
10 Calorie Assault Bike

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

A.
35-49:
Complete three rounds at 70-75% perceived effort:
2 Legless Rope Climbs
20 Pistols

50-54:
Complete three rounds at 70-75% perceived effort:
1 Legless Rope Climb + 1 Rope Climb
10 Pistols

55+:
Complete three rounds at 70-75% perceived effort:
2 Rope Climbs
20 Medball Box Step-Ups (20/14 lbs; 24/20″”)

B.
Every 2 minutes, for 12 minutes, complete:
Push Jerk + Split Jerk

Build in weight over the course of the 6 sets

C.
35-54:
As many reps as possible in 3 minutes of:
Assault Bike x 30/25 calories
Handstand Push-Ups x Max Reps

Rest 60 seconds, and then …

As many reps as possible in 3 minutes of:
400 Meter Run
Single Dumbbell Box Step-Overs x Max Reps (50/35 lbs)

Rest 60 seconds; Repeat for a total of THREE sets.

55+:
As many reps as possible in 3 minutes of:
Assault Bike x 25/20 calories
Handstand Push-Ups x Max Reps

Rest 60 seconds, and then …

As many reps as possible in 3 minutes of:
400 Meter Run
Single Dumbbell Box Step-Overs x Max Reps (35/20 lbs)

Rest 60 seconds; Repeat for a total of THREE sets.

Looking to be consistent with the amount of reps achieved in each set. Mark, with chalk, where your hands will go for your handstand push-ups so that you can quickly transition from the bike to your handstand push-up station. Push the pace with the box step-overs, especially because it is only with one dumbbell. Can you average 12+ step-overs per round?

Check out this article to review good mechanics for kipping handstand push-ups

And check this article to review ways to scale kipping handstand push-ups

D.
Three sets of:
Banded Glute Bridges x 30 reps (make these fast)
Rest 45 seconds
Straight Leg Sit Up x 15 reps
Rest 45 seconds

Additional Optional Ring Muscle-Up Session
35-49:
For time:
30 Ring Muscle-Ups*

Every minute, complete 3 burpees starting at 0:00

50-54:
For time:
25 Ring Muscle-Ups*

Every minute, complete 2 burpees starting at 0:00

55-59:
For time:
20 Ring Muscle-Ups*

Every minute, complete 2 burpees starting at 0:00

60+:
For time:
15 Ring Muscle-Ups*

Every minute, complete 1 burpee starting at 0:00

**If you don’t have ring muscle-ups, then complete the following drills:

Three sets of:
Speed Swing x 8-10 reps

followed by . . .

Three sets of:
Peek-A-Boo Swings x 5-6 reps

followed by . . .

Three sets of:
Muscle-Up Transition on Low Rings with Feet on Box x 8-10 reps