January 6, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Every 4 minutes, for 16 minutes (4 sets of):
10/7 Calorie Bike
15 Russian Kettlebell Swings
10 Single Kettlebell Sumo Deadlifts
50 Foot Handstand Walk OR 3 Wall Walks

TEAM SKILL BUILDING OPTION:
Every 4 minutes, for 16 minutes (4 sets of):
10/7 Calorie Bike
8 Worm Clean and Jerks
8 Worm Deadlifts
50 Foot Handstand Walk

A.
Every 90 seconds, for 15 minutes (10 sets of):
3 Power Jerks @ 65%

B.
Five sets of:
5 Close Grip Bench Press @ 65-75%
Rest 90-120 seconds between sets

C.
Partner Option:
Five rounds for time of:
400 Meter Run
20 Hang Clusters (155/105lbs)
25 Synchro Toes to Bar
30 Strict Handstand Push-Ups

*Split the clusters and handstand push-ups EVENLY between the two partners – you determine the reps as long as it adds to 10/10 and 15/15. For the run you must stay together.

TIME CAP = 30 MINUTES

Individual Option:
Five rounds for time of:
400 Meter Run
12 Hang Clusters (155/105lbs)
18 Strict Handstand Push-Ups
24 Toes to Bar

TIME CAP = 30 MINUTES

OR

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

D.
Three sets of:
6-8 Weighted Wide Grip Strict Pull-Ups
8-10 Single Arm Dumbbell Presses (each arm)
Rest as needed

E.
Five rounds of:
50 Flutter Kicks
20 Banded Hammer Curls

Athlete Training Notes:
We’re giving you two options for today’s workout. The aim for Saturday’s this cycle is going to be community building and team development so if you’ve got some training partners, grab one and give this workout a go together. We also recognize that there are a lot of you who train alone so we’ll always provide an individual option for the metcon as well. For the partner option make sure you’re sticking together on that run. When you come in from that whoever is the better runner (theoretically should be more fresh off the run) will grab the bar and start knocking out reps. Remember though that the reps have to be split evenly so don’t hit 10 of them and leave a partner who may not be as strong to knock out 10 in a row for themselves. A good strategy there may be 5 reps for one athlete, 10 reps for the second, then 5 reps for the first, or something along those lines. After that you’ll move to the toes to bar where we’ll look to knock them out in 1-2 sets. This is going to take some team work as you’ll have to synchronize with each other. The last movement of each round will be the trickiest to perform. If both of you are great at handstand push-ups then knock out 15/15 and be done. Where it gets tough is if one athlete struggles a little more. Try to save that athlete for smaller sets but to where you’re not stuck staring at the wall. Maybe 8 reps for that athlete, 15 for the other athlete, then 7 for the first to get to 15 each. This workout is all about teamwork and communication. Let us know how it goes!