July 1, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up

Three sets of:
200 Meter Jog
100-Foot Kettlebell Single Arm Overhead Carry (each arm)
10 Goblet Hold Sumo Stance Good Mornings

Followed by…

Three sets of:
10/7 Calorie Bike or Row
100-Foot Sandbag Bearhug Carry
100-Foot Bear Crawl

Followed by…

One set of:
60 Second Spanish Squat Hold
60 Second Static Crab Walk (no moving)

A.
Ring Muscle Skill Development
Two sets of:
Muscle-Up Transition on Low Rings with Feet on Floor x 4-6 reps

Followed by…

Two sets of:
Hip Supported Rowing Ring Muscle Ups x 3-5 reps

Followed by…

Two sets of:
Ring Pop Swings x 6-8 reps

Followed by…

OPTIONAL
Two to three sets of:
Ring Muscle Up + 2-3 Dips + Ring Muscle Ups

B.
Three rounds for time:
12 Ring Muscle Ups
30 Alternating Pistol Squats
9 Hang Power Snatches (155/105lbs)

C.
Four sets of:
Alternating See-Saw Dumbbell Bench x 20-24 reps (10-12 each arm)
Rest 90 seconds between sets

D.
Three sets for quality of…
8-10 Tempo Front Foot Elevated Split Squats @2211 (each leg)
Followed by…
30 Reverse Hyper with 30-45% of your 1RM Back Squat
Rest as needed

*If you don’t have access to a reverse hyper, perform barbell hip thrusts instead.

Athlete Notes:

Today’s workout was taken straight from one of the recent semi-final events (Strength in Depth). We love to hit some workouts that we’ve seen elite athletes do because it gives us times to chase as well as a way to evaluate where we’re at with specific movements. This one is going to test your ability to handle higher volume ring muscle ups as well as cycle a moderate barbell when your grip and legs are fatigued. Your goal on the ring muscle ups should be 1-3 sets for each round. The pistols should be completed at a pace that is consistent with your abilities. If you’re a pistol ninja then start smashing those out. If you know that your place to push on this workout is going to be the muscle ups or the barbell, then remain controlled and consistent on the pistols. Try to drop right into the next squat each time. The final movements is the 9 hang power snatches. This should be a weight that you could complete the 9 reps in 3 sets or less. Have some fun with this one and use it as an opportunity to compare yourself to some of the best athletes out there.