Mobility Prep and Activation
200m Run
:30/:30 Quadruped Thoracic Rotations
:30 Alternating Scorpions
:30 Alternating Iron Cross Stretch
General Movement Prep
2 Sets: For Quality
20 Bear Plank Shoulder Taps
15 Air Squats
12 Alternating Reverse Lunges
1 Wall Walk + :10 Nose to Wall Handstand Hold
Specific Bench Press
5 Empty Barbell Bench Press
5 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
3 Reps @ 70%
Then put working weights on the bar
Bench Press
Every 2:30 minutes x 4 Sets
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 80%
Set 3: 3 Reps @ 85%
Set 4: Max Reps @ 80%
% of 1RM Bench Press
Modifications and/or Substitutions:
Can adjust to close grip bench press for those with shoulder impingement, or move to Dumbbell Bench Press or Floor Press.
Level 1 / Beginner Athletes:
Adjust the rep range to 8-6-6-8 at more moderate loads to develop movement patterns and keep the weights lighter.
“Chasin’ That Neon Rainbow”
3 Rounds for Time
25/20 Push-Ups
25 Wall Balls
Wall Balls: 20/14lb, 9/6kg, 10/9ft
Level 2:
3 Rounds for Time
20/15 Push-Ups
20 Wall Balls
Wall Balls: 20/14lb, 9/6kg, 10/9ft
Level 1:
3 Rounds for Time
20/15 Elevated Push-Ups
20 Wall Balls
Wall Balls: 14/10lb, 6/4kg, 10/9ft
Masters 55+:
3 Rounds for Time
20/15 Push-Ups
20 Wall Balls
Wall Balls: 14/10lb, 6/4kg, 10/9ft
Time Domain: 4:00-7:00
Time Cap: 10:00
Stimulus: Sprint Conditioning / Muscular Endurance
RPE: 8.5/10
Strategy: Look to tackle sets here on the push-ups and wall balls conservatively round 1 as the volume and fatigue will gradually build throughout and can hit you like a brick wall on round 3. Specifically the interference between the Push-Ups and Wall Balls will wreck havoc on the shoulders as the volume increases and push-up form will be hard to maintain. Let’s look to tackle the push-ups in sets of 5-10 at a time and the Wall Balls in 2-3 sets per round. This will lead the most sustainable pacing strategy and allow for quicker transitions between movements.
Movement Adjustments:
Push-Ups: Elevate Push-Ups with a barbell in the rack or a box in order to keep movement and form tight as we look to maintain volume. Alternatively we can also reduce the volume here to make this workout more manageable within the time and goal parameters.
Wall Balls: Adjust the loading as the primary modification for the day, then the height. Lastly move to Air Squats for those that loading and mobility is an issue.