Tuesday 10.17.2023

*Coach’s Notes: As noted on Part B, choose a bodyweight pressing option that will challenge you, but allow you to complete good reps. For most of us, the dip option will be better, while the Handstand Push-up will be suitable for those that are more advanced (a decent standard of entry here would be if you are able to Strict Press 65% of your bodyweight or more).

“FITNESS” & “PERFORMANCE”

A. Three sets of:
Alternating Top Down Dumbbell Bench Press x 6-8 reps each arm @ 20X0
Rest 30 seconds
Banded Face Pulls x 12-15 reps @ 20X0
Rest 90-120 seconds

Aim to perform all of your working sets at a 7-8/10 RPE.

B. Three sets of:
Strict Handstand Push-ups x 4-8 reps or Strict Dips x 6-10 reps
Rest 30 seconds
Dumbbell or Kettlebell Hamstring March x 12-16 steps @ 20X1
Rest 60-90 seconds

*Choose the upper body gymnastics variation that you would like to work on for today, and adjust so that the prescribed rep range is challenging for you. On the Handstand Push-ups, this may mean adding a deficit, or wearing a weight vest; On the Dips, this may mean adding weight, or, on the other hand, using feet on the floor or a band for assistance. The goal is to get in three solid sets of work on your movement of choice.

C. Every 2 minutes, for 12 minutes (6 sets):
10/8 Calorie Row
18 Double-Unders or Lateral Hops
6 Burpees to target

“ENDURANCE (AKA SWEAT SESH)”

60 Second Echo Bike or Bike Erg @70-75% of max effort
Rest 30 seconds
40 Second Echo Bike or Bike Erg @80-85% of max effort
Rest 20 seconds
30 Second Echo Bike or Bike Erg @90-95% of max effort
Rest 60 seconds
right into…
60 Second Row or Ski @70-75% of max effort
Rest 30 seconds
40 Second Row or Ski @80-85% of max effort
Rest 20 seconds
30 Second Row or Ski @90-95% of max effort
Rest 60 seconds

x 4 rounds through
—
*NO WARM-UP, just use the first set on each machine to settle into your pacing
*It doesn’t matter which one you do first, just alternate between the Bike and Row/Ski for a total of 8 intervals (4 of each)
*Will take 31 minutes total