1. Movement Prep/Activation
2:00 Machine
-into-
6:00 AMRAP
5 Inch Worms
5 Roll and Reach
10 Downward Dog to Upward Dog
10 second Knee Plank
2. Workout Prep
1 set:
10 second Machine
10 second Plank (elbows)
10 second Machine
10 second Side Plank (right elbow)
10 second Machine
10 second Side Plank (left elbow)
EMOM 10
Max effort does not mean unbroken. Mutiple sets can be performed in each 30 second block.
Level 1:
Even minute: 30 seconds of max effort handstand shoulder taps against the wall. The scaling option is to perform this with feet on a box or from a plank position.
Odd Minute: 30 seconds static overhead hold with two dumbbells (25/15lb, 10/7.5 kg)
Level 2:
Even minute: 30 seconds max effort handstand walk
Odd Minute: 30 seconds static overhead hold with two dumbbells (35/25lb, 15/10 kg)
Level 3:
Even minute: 30 seconds of max effort freestanding handstand shoulder taps within a 3ft x 3ft area [mark with chalk or tape]
Odd Minute: 30 seconds static overhead hold with two dumbbells (50/35lb, 22.5/15 kg)
Freedom (RX’d)
Teams of 2
3 Rounds:
Partner 1: 12/10 Calorie Machine
Partner 2: Plank Hold (elbows)
-switch when the calories are complete-
Partner 1: 12/10 Calorie Machine
Partner 2: Side Plank Hold (right elbow)
-switch when the calories are complete-
Partner 1: 12/10 Calorie Machine
Partner 2: Side Plank Hold (left elbow)
-switch when the calories are complete-
Whenever the plank is broken, the partner on the machine must stop and wait until their partner is holding the plank again.
Independence
Modify the machine to 10/8 calories each time
Liberty
Teams of 2
9 Rounds:
Partner 1: 8/7 Calorie Machine
Partner 2: Knee Plank Hold (elbows)
-switch when the calories are complete-
Whenever the plank is broken, the partner on the machine must stop and wait until their partner is holding the plank again.
- Target time: 16:00-18:00
- Time cap: 22:00
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Dorsiflexion Matrix
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Dorsiflexion Matrix