January 5, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Every minute, on the minute, for 12 minutes:
Station 1: 50 Foot Sled Push (6/10 effort)
Station 2: 10 Dumbbell Thrusters (35/25lbs)
Station 3: 60 Second Echo or Assault Bike
Station 4: 10 Empty Bar Good Mornings + 10 Empty Bar Back Squats

A.
Every minute, on the minute, for 10 minutes:
3 Hang Power Snatches @ 65%

B.
Five sets of:
3 Front Squats @ 65%
Rest 90 seconds between sets

*Focus is on SPEED out of the bottom. If you cannot stand up fast enough to potentially turn this into a thruster then the weight is too heavy.

C.
For total time:
15-12-9 reps of:
Bar Muscle Ups
Deadlifts (225/155lbs)

After the 9’s, rest exactly 2 minutes, then…

12-9-6 reps of:
Bar Muscle Ups
Deadflits (275/185lbs)

OR

If you’re competing at Wodapalooza and would like to substitute an announced workout here, please do so.

D.
Option A:
Three sets of:
12-15 Glute Ham Raises
Rest 90-120 seconds between sets

Option B:
Three sets of:
20-25 Reverse Hypers @ 40+% of 1RM Back Squat
Rest 90-120 seconds between sets

Athlete Training Notes:
Today’s workout is all about pulling volume. Pulling, whether via barbell or gymnastics, always seems to be a movement pattern heavily attacked during the open and quarterfinals. We want to make sure that you’re ready for whatever may get thrown at you in a couple months. This workout is going to be largely dependent on your abilities as an athlete. Ideally we are able to go unbroken on all sets of bar muscle ups and then move consistently on the deadlifts. Find out what’s going to work best for you from a rep count to pacing strategy. Just keep in mind that a rest on the deadlifts is always going to be shorter than on bar muscle ups, especially at these light and moderate loads typically seen during open and quarterfinal tests. In every workout there are seconds gained and seconds lost. If a 15 second break on deadlifts means that you transition faster back to the pull-up bar and don’t take a break there then you’ve gained seconds against someone that goes unbroken on deadlifts but takes a 30 second break before starting their muscle ups.