December 12, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds at increasing effort of:
10/7 Calorie Bike or Row
100 Foot Pec Stick Walk or Pec-Activated Med-Ball Walk
100 Foot Sandbag Bearhug Carry (light)
5 Divebomber Push-Ups
10 Ring Rows

Followed by…

Two sets of:
5 Half Kneeling Medball Lateral Slams Each Side
Rest as needed

A.
Five sets of:
30 Seconds of Back to Wall Handstand Marching
30 Second Rest

Followed by…

Four sets of:
40 Seconds of Wall Walks
20 Second Rest

Followed by…

Three sets of:
60 Second Nose to Wall Hold
60 Second Rest

B.
Every minute, on the minute, for 15 minutes:
Station 1: 8-10 Supinated Grip Strict Pull-Ups
Station 2: 15 Toes to Rings
Station 3: 3-4 Pirouettes OR 8-10 Ring Dips

C.
Every minute, on the minute, for 32 minutes (8 sets of):
Station 1: 18-20/14-16 Calorie Row
Station 2: 6-8 Dumbbell Burpee Box Step Overs (50/35lbs to 20″)
Station 3: 25 Foot Handstand Walk + 4 Ring Muscle Ups
Station 4: 60-75 Double Unders

Handstand Walk modification: 2 Wall Walks
Muscle Up modification: 4 Bar Muscle Ups or 8 Dips

Athlete Training Notes:
It has been awhile since we hit an EMOM without a rest minute in it but today’s workout shouldn’t necessarily require one as there’s no “max reps” minute. The row should be something that takes you about 50 seconds at a hard pace. For guys that would mean you’re holding about 1300 cal/hr and for ladies about 1000-1050 cal/hr. After that you’ll move to the dumbbell burpee box step overs where we’re looking for those to be done in about 35-40 seconds. Don’t stop at 6 unless you’ve hit that time domain. Challenge yourself to get all 8 reps, especially since it’s a 20″ box for everyone. From there we’ll move to the skill minute where you should hopefully be able to knock out the 25 feet unbroken and the 4 muscle ups unbroken both taking about 40 seconds total. Our last minute is going to be the double unders where if you stay unbroken you’ll be done in less than 45 seconds. Each station should essentially give you enough time to take 1-2 deep breaths before starting the next one.