July 5, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Every 4 minutes, for 12 minutes (3 sets) of:
15/12 Calories of Rowing or Bike Erg
4 Strict Pull-Ups
4 Strict Toes-to-Bar
4 Kipping Pull-Ups
12 Burpees to Pull-Up Bar

A.
Six sets of:
4 Push Press @ 60+%
Rest 75 seconds between sets

*Build based on quality over the 6 sets.

B.
Complete as many reps as possible in 2 minutes of:

30 Foot Handstand Walks with a Pirouette in every 6 foot section.

*When you finish the 30 feet, turn around and come back, until the 2 minute mark hits. followed by…

followed by…

Every minute, on the minute, for 3 minutes:
15-20 GHD Sit Ups

Repeat for 2 sets for a total of 10 minutes

C.
Five rounds for time:
3 Rope Climbs
8 Dumbbell Bench Press (90/60lbs)
200 Foot Dumbbell Farmer Carry (90/60lbs)

D.
Three sets of:
10-12 Dumbbell Shoulder Press
Rest as needed

Followed by…

Three sets of:
15 Standing Dumbbell Overhead Triceps Extensions
Rest as needed

Athlete Notes:
There’s nowhere for your grip to hide in this workout. It’s going to completely come down to managing that grip fatigue and not failing bench press reps. We saw people start off strong at semi’s only to get buried later on. Be smooth and consistent on the ropes. Work on trying to kick up with the dumbbells already locked out so you don’t waste a rep – remember the rep starts from extension, not from the bottom. Try to relax your grip a little bit here if you can, but dumbbells are tough to do that with, so be careful. Then on the farmer carry work on getting a solid hook grip and running those dumbbells, don’t waste time under tension by walking them, this should be a quick transition station. Use 10-15 seconds after the farmer to chalk up and shake your arms out then get back on the rope. Remember you get to use your legs so if you have to do 1 extra pull that’s ok.