Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
2:00 Machine
– into –
Every min (5:00)
8 Wall Ball Thrusters (light)
8 Sit Ups (focus on knee extension)
**2. Workout Prep**
3 sets
50m Run (workout pace)
3 Parallel GHD’s + 2 Full GHD’s
Set 1: 3 Pike Push-Ups
Set 2: 3 Kipping Handstand Push-Ups
Set 3: 3 Strict Handstand Push-Ups
**3. Strength Prep**
– Body will be warm after the workout. While explaining the strength have athletes start getting the bars and progress through the warm-up while adding weight to each set:
3 working sets (light)
2 Tempo Front Squats (Just slow and controlled) + 1 Back Squat
* Add weight to each set but not heavy *
Triple Trouble
15:00 Amrap
400m Run (OR 400m Row)
20 GHD Sit-ups (OR 30 V Ups)
10 Strict Handstand Push-Ups (DB strict press 50s/35s)
*Run counted at 4 reps: 100m = 1 rep
*34 reps per round
Back Squat + Front Squat 5×6
Back squat + Front squat:
(5+1) x 5 sets.
*Rest 60-90 secs between sets*
*The front Squat should be a struggle, but not a miss.
ACCESSORY Legs
12-10-8-8 Bulgarian split squats (Build to a challenging weight for each set) (total reps, not each side)
4×8 B-stance Double Dumbbell Deadlift (Heavy)
4×6 Weighted Glute Ham Raise (Moderate)
