Primary Training Session
Get Moving || Warm-Up
Three rounds of:
100 Foot Farmer Carry
100 Foot Double Overhead Carry
45 Second Low Ring Plank Hold
30 Second Pronated Grip Hang
15 Ring Rows OR 10 Strict Pull-Ups
30-45 Second Nose to Wall Handstand Hold
A.
Three sets of:
3 Wall Walks + 30 Second Nose to Wall Hold + 20 Alternating Wall Facing Shoulder Taps (10/arm)
Rest as needed
Followed by…
Spend 5-10 minutes working on controlled open floor handstand kick-ups OR kick-ups against a wall with a soft landing.
*Try to accumulate a max effort free standing hold if you can*
Followed by…
Four sets of:
30 Freestanding Handstand Shoulder Taps (15/arm)
Rest as needed
OR
Four sets of:
30 Nose to Wall Thigh Taps (15/side)
Rest as needed
B.
Four sets of:
3 Wall Walks
Immediately into…
15-20 Foot Handstand Walk + 180 Degree Pirouette + 15-20 Foot Handstand Walk (back to the wall) + Max Unbroken Strict Handstand Push-Ups
Rest 1-2 minutes between sets
Modifications:
Four sets of:
5 Wall Walks + 20 Shoulder Taps + 1 Negative Wall Facing Strict Handstand Push-Up
Rest 15 seconds
Max Unbroken Strict Handstand Push-Ups (add pads if needed to decrease range of motion)
Rest 1-2 minutes between sets
C.
Every minute, on the minute, for 32 minutes (8 sets of):
Station 1: 15-18/12-15 Calorie Echo Bike
Station 2: 3 Toes to Ring + 2 Ring Muscle Ups + 1 Ring Dip + 3 Toes to Ring + 2 Ring Muscle Ups + 1 Ring Dip
Station 3: 15-18/12-15 Calorie Row
Station 4: 10-12 Burpee Pull-Ups
Athlete Notes:
Gymnastics EMOM’s are here to stay for the duration of this cycle. Today’s work is primarily focused on pulling. We’ve got a ring complex in the second station and then some burpee pull-ups in the 4th. The two calorie based stations should be something that take about 45 seconds to complete. Take a couple deep breaths and then jump right up on those rings, don’t waste any time. On the burpee pull-ups make sure you’re hitting the ground and getting your chin all the way over the bar. Don’t waste time staring at the ground, just let gravity do the work and fall right away. We’re accumulating a lot of volume with elevated heart rates this off-season so just keep in mind that all this work is going to pay off!
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 6 minutes, for 30 minutes (5 sets of):
1000 Meter Concept 2 Bike Erg
50 Foot Burpee Broad Jump
500 Meter Ski
50 Foot Burpee Broad Jump
Ropes & Sleds
Four sets of:
30 Second Double Kettlebell Overhead Hold
50 Foot Hand Over Hand Rope Pull*
Max Unbroken Double Kettlebell Overhead Carry
Rest 2-3 minutes between sets
*Make the rope pull something challenging but that you can hand over hand pull, NOT semi-finals style.
Zone 2
Accumulate 55-60 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.