October 16, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Two sets of:
60 Second Bike
50 Foot Bodyweight Walking Lunge
25 Banded Good Mornings
15 Jumping Air Squats

Followed by…

Five reps of:
Medball Broad Jump to Triple Extension Throw
Rest 20-30 seconds between reps

A.
Take 15-20 minutes to build to today’s heavy…
Snatch x 1.1 reps from medium blocks

*Set the block height to where the bar sits at mid patella.
*Rest 5-10 seconds between singles.
*If you do not have blocks, then perform this as a hang snatch from mid patella.

B.
Every 2 minutes, for 10 minutes (5 sets of):
Back Squat x 8 reps @ 68%

C.
Against a 3 minute clock, complete as many reps as possible of:
30 Wall Ball Shots (20/14lbs to 10′)
15 Dumbbell Burpee Deadlifts (70/50lbs)
100 Foot Farmer Carry (70/50lbs – 25 Foot Increments)
Max Calorie Echo/Assault Bike in the remaining time
Rest 90 seconds and repeat for a total of FIVE sets

**If strength is your primary need right now then substitute today’s metcon for the strength accessory option in the additional sessions.

D.
Four sets of:
50 Foot HEAVY Walking Lunge (Farmer Hold)
Rest 60-90 seconds between sets

E.
Three rounds of:
100 Flutter Kicks
100 Russian Twist
60 Second Elbow Plank Hold

Athlete Training Notes:
Unbroken wall balls, push the pace on the burpee deadlifts, unbroken and quick on the farmer carry, hammer the row, recover in 90 seconds. Simple enough! These 2:1 work:rest workouts are meant to hurt so let’s push past that comfort zone a little bit here. Go one rep further on the wall balls, push a little harder on the dumbbells, pull a little harder on the row and then see where the wheels fall off for you. If you’re getting the same calories in round 5 that you got in round 1, then you didn’t approach this training piece correctly, or you’re just freakishly fit which is ok too.