Tuesday 27/08/2024
Fitness
A. Warm-Up
0-5 mins:
5-10 mins:
10-15 mins:
Workout-Specific Prep
2-3 sets:
30 sec row (increase pace to goal pace every 10 sec)
3-4 burpees to target
Rest: 90 seconds
B. Option 1: Advanced Pulling
For Time:
2 Seated L Legless Rope Climbs: 13 seconds
4 Legless Rope Climbs: 4.5 meters
6 Rope Climbs: 4.5 meters
Time Cap: 10 minutes
C. Option 2: Less Advanced Pulling
For Quality:
2 Rope Climbs with Legless Descent: Climb with legs, lower until butt touches floor before feet.
4 Rope Climbs
Complete 60-sec Chin up Hold: Chin over the bar clearly, break as you like.
D. Deload Session
On the 90 seconds for 8 Sets EACH (24 minutes Total):
ODD:
12/8 Cal Row Sprint
EVEN:
10 Burpees to 15 cm (6 inches) Reach @ sprint pace
Competition
A. Warm-Up
0-5 mins:
5-10 mins:
10-15 mins:
Workout-Specific Prep
2-3 sets:
30 sec row (increase pace to goal pace every 10 sec)
3-4 burpees to target
Rest: 90 seconds
B. Option 1: Advanced Pulling
For Time:
2 Seated L Legless Rope Climbs: 13 seconds
4 Legless Rope Climbs: 4.5 meters (15 feet)
6 Rope Climbs: 4.5 meters (15 feet)
Time Cap: 10 minutes
C. Option 2: Less Advanced Pulling
For Quality:
2 Rope Climbs with Legless Descent: Climb with legs, lower butt to floor before feet touch.
4 Rope Climbs
60-sec Top of Rope Pull-Up Iso Hold: Chin above bottom hand on rope
D. Strength Session
Build to a Max for the Day:
1 Close Grip Bench Press: Max Load
3 Alternating Sets of:
E1.
10-12 Kipping Ring Dips
Focus on strong leg drive with quality depth and lockout at the top
Rest: 1 minute
E2.
Lateral Handstand Walk Against Wall: 4.5 meters (15 feet) per direction each set
Rest: 1 minute
F. Rowing Pick Drill
6 Sets:
Rowing Pick Drill with 5 Strokes in Each Position
Rest: 1 minute between sets
G. Rowing Deload Session
On the 90 seconds for 6-10 Sets EACH:
ODD:
12/8 Cal Row Sprint
EVEN:
10 Burpees to 15 cm (6 inches) Reach @ sprint pace
