December 21, 2021 – Competition Program

Primary Training Session
Warm-Up Primer

Three rounds at 70-80% effort of:
10/7 Calorie Machine of Choice
100 Foot Farmer Carry (progressively heavier each round)
100 Foot Sandbag Bearhug Carry
30 Banded Face Pulls
20 Banded Good Mornings
10 Medball Squat Cleans

A.
Every 2 minutes, for 20 minutes (10 sets) of:
Power Clean + Hang Clean + High Hang Clean
*Sets 1-3 – 60-65%
*Sets 4-6 – 65-70%
*Sets 7-8 – 70-75%
*Sets 9-10 – 75-80%

B.
Against a 12 minute clock:
Six rounds of:
6 Muscle-Ups
6 Devils Press (50/35lbs)

In remaining time. . .

Max meter Row

Record time to complete 6 rounds and total meters.

C.
Every minute on the minute for 12 minutes:
Station 1: 45 second Plank
Station 2: 15 V-Ups
Station 3: 30 second Hollow Hold
Station 4: 20 Toe Touches

Athlete Notes:
Today we’ve got an open-esque style workout for you. The 12 minute time domain is something we see fairly common in the open. We also have been seeing a rise in two-part workouts. Most times they’re a workout followed by a lift, or vice versa, but today we’ve got a couplet followed by some effort :). If you’re comfortable and confident with your gymnastics abilities, your goal should be to hit the couplet unbroken. If you’re someone still learning to do muscle-ups, or this volume is going to be a little too high, give yourself a few attempts each round OR give yourself a time cap on the couplet so that you still get to enjoy the pain of finishing on a row! The best part about this workout is that there’s no strategy on the row. There’s no need to pace. It’s the final piece of the puzzle, so finish as hard as you can and empty the tank! Get yourself to that dark place that we all go to when March rolls around!