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13-17/05/24 Lunchtime

Monday

Warm-Up:

For Quality

1:00 minute Machine Choice

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


"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

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


into..


Stability + Activation

For Quality

10 Sumo Stance Broomstick Good Mornings


"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


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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