March 18, 2022 – Competition Program

Primary Training Session
Standard Warm Up:

Three sets of:
60 second Machine
20 Alternating Cossack Squats
50 Foot Suitcase Carry (each side)
20 Single Leg Hip Bridges (each side)
15-20 Single Leg Banded TKE (each leg)
100 Foot Sandbag Bearhug Carry

A.
Every 3 minutes, for 12 minutes (4 sets):
65-75% Front Squat x 5 reps @ 21X1

B.
Three sets of:
6-8 Weighted Supinated Grip Strict Pull Ups
Rest as needed

and then …

Five sets of:
Pronated Grip Banded Assisted Strict Pull Ups x 10 reps
Rest 15-20 seconds

C.
For time:
400 Meter Run
15 Back Squats (285/215 lbs OR 60%)
15 Ring Muscle Ups
400 Meter Run
10 Front Squats (235/165 lbs OR 60%)
10 Ring Muscle Ups
400 Meter Run
5 Overhead Squats (185/125 lbs OR 60%)
5 Ring Muscle Ups

D.
Four sets of:
60 second Plank Hold
60 second Sandbag Bearhug Hold (150/100 lbs)

Athlete Notes:

Cardio, lifting, and gymnastics. This workout has a little bit for everyone. We’d advise you push your strengths here to make up for any weaknesses. For instance, you can squat a house but struggle with gymnastics.. It might be best for you to push the run and go hard on the squats to allow yourself more breaks on the muscle ups. If you’re a gymnastics guru but you know you’ll struggle with the squats, first of all, make sure it’s a weight that you could do all of these in 1-2 sets, but second, you’re going to have to push the muscle ups so that you can allow yourself more leeway on the squats. All of the runs should be done at around your mile to 2k pace – fast enough to breathe a bit, but not so fast that you can’t squat afterwards. For the squats and muscle ups, that all comes down to knowing yourself as an athlete. For the sake of the stimulus, all of the weights and gymnastics movements should be something you can complete in 1-2 sets. That said, challenge yourself!