November 21, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds of:
100 Foot Suitcase Carry (each arm)
100 Foot Single Arm Overhead Carry (each arm)
5 Divebomber Push-Ups
5 Inchworms
10 Alternating Scorpion Kicks (each side)

Followed by…

Three sets of:
10 Ring Rows
5 Burpee Broad Jumps

A.
Three sets of:
5 Strict Pull-Ups
5 Strict Toes to Bar
Rest 60-90 seconds between sets

Followed by…

Four sets of:
5 Air Chair Swings
Rest 15-30 seconds between sets

Followed by…

Four sets of:
3 Pull-Overs
2 Bar Muscle Ups
5 Chest to Bar Pull-Ups
Rest 60-90 seconds between sets

Followed by…

Three sets of:
6 Chest to Bar Pull-Ups
5 Toes to Bar
4 Bar Muscle Ups
Rest 60-90 seconds between sets

B.
Every 2 minutes, for 10 minutes (5 sets of):
4 Strict Ring Pull-Ups
3 Toes to Rings
2 Ring Muscle Ups
1 Ring Dips

Substitution:
Every minute, on the minute, for 10 minutes:
Station 1: 5 Strict Ring Pull-Ups
Station 2: 10 Toes to Rings

Followed by…

Every minute, on the minute, for 10 minutes:
Station 1: 20 Seconds Max Ring Muscle Ups
Station 2: 20 Seconds Max Toes to Rings

Substitution:
Every minute, on the minute, for 10 minutes:
Station 1: 30 Seconds Max Ring Dips
Station 2: 30 Seconds Max Ring Rows

C.
Every minute, on the minute, for 30 minutes (6 sets of):
Station 1: 150-200 Meter Run OR 15/12 Calorie Row
Station 2: 20 Toes to Bar
Station 3: 50 Double Unders + Max Sandbag Bearhug Carry (150/100lbs)
Station 4: *Max Distance Handstand Walk*
Station 5: Rest

*If you are proficient then perform this as either 25 feet forward and 25 feet backward in 5 foot minimum increments or with a 180 degree priouette at the 25 foot mark.

If you do not have a sandbag then perform double kettlebell front rack carries.

Athlete Training Notes:
Another classic Tuesday EMOM coming up. This one isn’t as long from a time standpoint but the volume is going to be high today between this and the skill work so don’t think you’re off the hook just yet. Consistency on the first station, aim for 1-2 sets on the toes to bar. Push the bearhug carry so that you’re going into the handstand walk with a high heart rate. That’s what we’re looking for and how you’ll get the most out of today’s session.