October 17, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds of:
60 Elbow or Push-Up Plank Hold
15 Banded Face Pulls
15 Ring Rows
30 Second Ring Hang
30-45 Second Nose to Wall Handstand Hold
Max Unbroken Ring Pull-Ups

A.
Three sets of:
3 Wall Walks + 30 Nose to Wall Shoulder Taps
Rest 60-90 seconds between sets

Followed by…

Three sets of:
10 Donkey Kicks
Rest 30 seconds between sets

Followed by…

Spend 15-20 minutes playing with any handstand walk work you’d like to.

Suggestions:
Obstacle Course
Lateral Walking
Backwards Walking

B.
Every minute, on the minute, for 10 minutes:
15 Seconds of Max Strict Handstand Push-Ups + 15 Second Hold

Modifications:
Five sets of:
10-12 Strict Handstand Push-Ups (use a mat if needed)
Rest 1-2 minutes between sets

C.
Every minute, on the minute, for 40 minutes (8 sets of):
Station 1: 400 Foot Shuttle Run (25 foot increments)
Station 2: 50 Double Unders + 3-4 Ring Muscle Ups
Station 3: 15-18/12-15 Calorie Echo/Assault Bike
Station 4: 5 Pull-Overs + Max Toes to Bar
Station 5: Rest

*Substitution for pull overs is 8-10 Strict Pull-Ups.

Athlete Training Notes:
Gymnastics EMOM Tuesday. The name of the game is staying ahead of the clock. Thankfully you have a rest minute to help you do that. Each station should be around 45 seconds of work with the exception of the toes to bar where we expect you working for the full minute. Start with the higher end and see if you can hold those paces throughout.