December 5, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
60 Second Push-Up Plank Hold
15 Pronated Grip Band Pull Aparts
15 Supinated Grip Band Pull Aparts
100 Foot Double Kettlebell Overhead Carry
Max Unbroken Supinated Grip Strict Pull-Ups

A.
Three sets of:
5 Ring Swings
5 Low Ring Turnovers
5 Jumping Ring Muscle Ups
Rest 60-90 seconds between sets

Followed by…

Five sets of:
3 Pop Swings + 3 Ring Muscle Ups + 2 Ring Dips + 2 Ring Muscle Ups + 1 Ring Dip
Rest 1-2 minutes between sets

B.
Every minute, on the minute, for 8 minutes (4 sets of):
Station 1: 2 Strict Pull-Ups + 4 Butterfly Pull-Ups + 6 Chest to Bar Pull-Ups
Station 2: 30-45 Second Nose to Wall Handstand Hold

At the 8:00 mark, rest 2 minutes, then…

Every minute, on the minute, for 8 minutes (4 sets of):
Station 1: 6 Toes to Bar + 4 Chest to Bar Pull-Ups + 2 Bar Muscle Ups
Station 2: 25-50 Foot Handstand Walk (for speed)

At the 18:00 mark, rest 2 minutes, then…

Every minute, on the minute, for 8 minutes (4 sets of):
Station 1: 2 Bar Muscle Ups + 3 Pull-Overs
Station 2: 10-12 Strict Handstand Push-Ups

C.
Every minute, on the minute, for 30 minutes (6 sets of):
Station 1: 18/13 Calorie Echo/Assault Bike OR Row
Station 2: 8 Wall Walks OR 12-15 Wall Facing Strict Handstand Push-Ups
Station 3: 350-400 Foot Shuttle Run (25 foot increments)
Station 4: 50 Double Unders + *Max Gymnastics Pulling of Choice*
Station 5: Rest

*Feel free to choose from pull-ups, chest to bars, bar muscle ups, ring muscle ups, or any other pulling movement that you prefer. Note what you did in the comments section.

Athlete Training Notes:
Tuesday EMOM coming right up. Aim to be off the bike or row in about 50 seconds. From there it’s a couple breaths and then right into the wall walks or wall facing handstand push ups. The goal on that minute is to be done in about 30 seconds or less. After that we’ve got an aggressive amount of shuttle runs. Your goal here is to be done in about 50 seconds or so, just like the bike or row station. The last movement is athlete choice. You’ll hit 50 double unders then finish that minute off with whatever pulling movement you’d like to work on most. Take a full rest minute then repeat with the same effort and intensity for all 6 sets.