August 21, 2021 – Competition Program

Primary Training Session
Muscle Activation
Two sets of:
100-Foot Pec-Activated Med-Ball Walks
Rest as needed

Skill-Based Movement Primer
Against a 2-minute running clock:
Max Distance Row @ 2000 Meter PR Pace

Rest 60 seconds, and then…

Against a 2-minute running clock, complete as many reps as possible of:
12 Overhead Squats (95/65 lbs)
12 Bar-Facing Burpees (SPRINT SPEED)

Rest 60 seconds, and then…

Against a 2-minute running clock, complete as many reps as possible of:
Legless Rope Climbs

Rest 3 minutes and repeat the entire 8 minutes again.

A.
Every 30 seconds, for 10 minutes (20 sets):
Deadlift from 2″ Deficit x 1 rep @ 65% of 1-RM Deadlift

Put tension into the bar and then stand with the bar as quickly as you can. This should not feel terribly heavy. You will get stronger by moving fast.

B.
Five rounds for time of:
5 Burpee Bar Muscle-Ups
5 Hang Squat Cleans (185/125 lbs)
5 Box Jumps (40″/30″)
(no bounding – jump to the top, fully extend your hips, and then place your hands onto the top of the box before your feet hit the ground)

Rest exactly 5 minutes, and then…

For time:
4000 Meter Bike Erg or 2000 Meter Row
20 Muscle-Ups
800 Meter Run
40 Strict Handstand Push-Ups
120 Drag Rope Double-Unders or 200 Double Unders
60 Toes-to-Bar

C.
Four sets:
60 second Wall-Sit
30 second Sandbag Squat (150/100 lbs)
100-Foot Sandbag Carry (150/100 lbs)
Rest 90 seconds

Athlete Notes:
Today we’ve got a two part workout for you. The first portion of the workout is a mix of gymnastics, moderate-to-heavy barbell, and plyometrics. It is meant to fatigue your legs and elevate your heart rate. We then want you going into a longer “”grind-style”” workout already pre-fatigued, and see how well you can push through these higher rep gymnastics movements when you’re not coming into them fresh. The goal on the hang squat cleans should be to do them unbroken, so please pick a challenging weight that allows for that. On the box jumps, please be careful, no one has time for bloody shins.

When you get to the second portion, we would hit the 4000 meter bike or 2000 meter row at a pace slightly faster than your 10k bike or 5k row… something that is slightly uncomfortable, but allows you to move directly from the monostructural station to the muscle ups. The muscle ups will be a challenge for a lot of you, so please pick a rep scheme that allows you to finish them in 5 or less sets. Up next we have the run. Given that you will already have a high heart rate going into this, we’d suggest trying to complete the 800 meters at close to, or slightly faster than, your 1 mile pace. When you get to the strict handstand push-ups, same rules apply as the muscle ups, try to get them done in 5 or less sets. Our last mono structural movement is the drag rope double-unders, which will be a huge challenge for some of you. With a normal jump rope we never tell anyone to plan to break, as tripping typically happens, which naturally means you’ve got a break built in. The drag rope is a different beast. We don’t want you being too conservative here, but we also don’t want you to crank out 50 in a row on the first set, and then proceed to trip every 5 reps after that. Know yourself and your abilities as an athlete, and chip away at these as best you can. Our last movement is the toes-to-bar, of which we want the same rules to apply as the other gymnastics movements. Since this is the finishing point of the workout and we can see the light at the end of the tunnel, try your best to knock through these as quickly as possible, but set a goal to finish them in 5 or less sets!