April 9, 2022 – Competition Program

Primary Training Session
Warm Up

Three sets of:
10/7 Calorie Machine of Choice
30 second Side Plank (each side)
30 second Dead Hang

A.
Every minute, on the minute, for 12 minutes:
Station 1: 6-8 Ring Pop Swings
Station 2: 6-8 Supine Snap Pull Transitions on Low Rings
Station 3: 20-30 second Ring Support Hold
Station 4: Rest

B.
Three to Four sets for quality of:
5-8 Ring Muscle Ups

OR

Any gymnastics movement at the top of your abilities progression (i.e pull-ups, bar muscle ups, etc.)

C.
Every 2 minutes, for 8 minutes (4 sets) of:
Strict Press
Set 1 – 6-8 reps @ 70-75%
Set 2 – 4-6 reps @ 75-80%
Set 3 – 3-4 reps @ 80%
Set 4 – Max reps @ 85%

At the 12 minute mark…

Push Press
Every 2 minutes, for 10 minutes (5 sets of):
Push Press x 4-6 reps @ 70-75%
*If you can achieve 6 quality reps at this percentage, you may go heavier.

D.
Four rounds for time of:
25/20 Calorie Row
15 Chest to Bar Pull-Ups
10 Double Dumbbell Shoulder to Overhead (70/50lbs)

After the 4th round, rest exactly 3 minutes, and then…

One round for time of:
50/40 Calorie Row
30 Chest to Bar Pull-Ups
20 Double Dumbbell Shoulder to Overhead (70/50lbs)

E.
Four rounds of:
15 Side Plank Hip Bounces (right)
15 Side Plank Hip Bounces (left)
15 Weighted Side Bends (right)
15 Weighted Side Bends (left)
150 foot Sandbag Bearhug Carry (heavy)

Athlete Notes:
We’re bringing out the big dumbbells for today’s workout. This is going to be a great test of your shoulder endurance and your ability to stabilize overhead when you’re breathing hard. We’ve got a four round workout to start things out, then you’ll get a three minute rest, and follow that up with just one round but double the reps! During the four rounds we would suggest hitting the row at around a pace that takes 70-80 seconds to complete. You’ll then have a relatively small set of chest to bar pull-ups. We’d like to see you push on these and see if you can hang on for all 15, but if you have to break, make it a quick drop and try to get it done in two sets. The final movement is the dumbbell shoulder to overhead. We’ve hit a workout (past games workout from 2017) that involved a single 100/70 pound dumbbell, but today we’re going to ask you to use a heavier dumbbell than you may feel comfortable doing. The weight, however, should not be something that it takes you more than 2 sets to get the 10 reps when you’re fresh. As you fatigue in the workout that may drop to 2-3 sets. Use your legs here and make sure your lats and t-spine are prepped to stabilize dumbbells overhead! After you finish the 4 round portion we’ll take a three minute rest. After the rest is up you’ve just got one round but you’re going to double the reps. Hit the row pace at something that would take around 2:20-2:40, try to hang on to the chest to bars and finish them in 1-3 sets, and then go for broke on the dumbbells. If you fail, at least you failed trying to push your limits!