Monday
Warm-Up:
For Quality
1:00 minute Machine Choice
10 Bird-Dogs
10/10 Single Leg Glute Bridges
20 second Glute Bridge Hold
10 Cossack Squats
"The Silmarillion"
20:00 minute EMOM
min 1: 3 Goblet Squats*
min 2: 13/10 Calorie Bike
min 3: 5 DB Bench Press
min 4: 13/10 Calorie Row
min 5: Rest
Loads: KB 16/12kg, DB 10/7.5kg
Tuesday
Warm-Up:
For Quality
4 Inchworm to Hollow (3sec Pause at Hollow)
20 Lateral Line Hops
20 Forward and Back Line Hops
30 second Wall Sit March
"The Balrog"
4 Rounds, For Reps:
3:00 AMRAP
4-5-6-7 Wall Walks
50 Single Unders
*Max Wall Balls in the Remaining Time
Wallball: 6/4kg
Score: Total Reps of Wall Balls
Goal: 120+ Reps
Wednesday
Warm-Up:
Bodyheat
2:00 minutes Rowing
into..
Mobility Drills
1:00 minute Foam Roller Thoracic Spine Extension
30/30 second Glute Smash and Floss
30/30 second Couch Stretch
Into..
Stability + Activation
For Quality
15-20 second Tuck L-Hang
10 Hollow Rocks
10 second Hollow Hold
"Mount Doom"
For Time:
10-20-30-20-10
Toe to Bar/Knee raise/Leg raise
5-10-15-10-5
Alt DB Power Snatches
-into-
50/40 Calorie Row
DB: 12.5/7.5kg
Time Cap: 20:00 minutes
Goal: 16:00-18:00 minutes
Score: Time
Thursday
Warm-Up
Bodyheat
400m Run
Into..
Mobility
1:00/1:00 minute Active Scorpion Stretch
:30/:30 seconds Sampson Stretch + Tall Kneeling Hamstring Stretch
1:00 minute Alternating Active Pigeon Stretch
into..
Stability + Activation
For Quality
10 Bradford Press with Lockout (Broomstick)
10 Sumo Stance Broomstick Good Mornings
:30 second Dead-Bug Alternating Heel Taps
15/15 second Pause Bird Dog Hold
"RingWraiths"
For Time
600m Run
20 2DB Hang Power Clean and Push Jerk
400m Run
20 2DB Hang Power Clean and Push Jerk
200m Run
Load: 10/7.5kg
Time Domain: 7:00-11:00 minutes
Time Cap: 15:00 minutes
Friday
Warm-Up
Bodyheat
2:00 minute Machine Choice
Mobility
For Quality
40 second Dead-Hang or 20/20 Single Arm Hang
30/30 second Kettlebell Hip Shift
1:00 minute Alternating 90-90 Hip Switch
10/10 x 90-90 Get-ups
Specific Warm-Up
For Quality
20 second Glute Bridges
Bodyweight Conditioning Benchmark
"Angie"
For Time
100 Ring Rows
100 Push-Ups
100 Sit-Ups
100 Air Squats
Time Domain: 13:00-18:00 minutes
Time Cap: 20:00 minutes
Level 1:
Partition however you like
Athlete Notes + Workout Strategy
Plan to break early and often here. Even going with the goal of just maintaining sets of 5 here, but minimizing rest will be key to tackling this workout effectively. The overall approach for the best result is to rest the least amount of time rather than hang onto the largest sets. Start off steady and plan to tackle this workout in around the 18:00-20:00 minute mark for most athletes.
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