February 10, 2024 – Competition Program

Primary Training Session
Individual warm up:
Every 5 minutes, for 15 minutes (3 sets of):
15 Goblet Squats
50 Foot Bodyweight Walking Lunge
25/20 Calorie Row OR 22/17 Calorie Ski

Team warm up:
Every 5 minutes, for 15-20 minutes (3-4 sets of):
10 Worm Squats
50 Foot Worm Lunge
40 Calorie Ski OR 50 Calorie Row (one erg per team)

A.
Every 2:30, for 15 minutes (6 sets of):
5Power Jerks @ 70%

B.
Individual Option:
Four sets of:
3 Minute Row for Max Calories
Immediately followed by…
Complete as many rounds and reps as possible in 2:30 of:
8 Overhead Squats (75/55lbs)
8 Chest to Bar Pull-Ups

*No rest between time intervals. This workout takes 22 minutes total.
**Pick up where you leave off on the AMRAP each time.
***Treat this as 2 separate scored events. One score for the calories, the other score for total reps of the AMRAP.

Team Option:
Four rounds of:
*Row Calories* (split however between pairs)
Into…
8 Syncro Overhead Squats (95/65lbs)
8 Syncro Chest to Bar Pull-Ups
8 Syncro Overhead Squats (95/65lbs)
8 Syncro Chest to Bar Pull-Ups
8 Syncro Overhead Squats (95/65lbs)
8 Syncro Chest to Bar Pull-Ups

*Calories are 80 for Male/Male pairs, 74 for Male/Female pairs, 68 for Female/Female pairs.
**If you’re a team of 4 then all 4 will synchronize for the overhead squats and you’ll be with a different teammate syncro on the chest to bar each time (not each round, each time). Syncro is just at the top of the overhead squat.
***Option to sub worm thrusters instead of overhead squats if you have a worm and team of 4.

C.
Three sets of:
8 Incline Bench Press (Barbell or Dumbbells)
Rest 90-120 seconds between sets

*Pick a weight that 8 reps is doable, but challenging.

D.
Three rounds of:
60 Second Weighted Plank Hold
40 Banded Triceps Pressdowns

*Minimal rest.

Athlete Training Notes:
We’ve got another individual or team option today. This workout is another 2 score piece. One way to approach this is to treat this one like a full 22 minute workout and pace accordingly. The other way to approach it if we’re looking from a competition standpoint is to pick one of them and just hammer it and try to get the win, then stay as relevant as possible on the other portion. Either way you go let us know if you liked it and what you would have done differently! If you’re hitting the team option today we’re working syncro movements. You’ll be splitting the row however you want between your pair and then transitioning straight to a light barbell for overhead squats. If you’re in the team of 4 remember that you’re all 4 syncro for overhead squats but in pairs for the chest to bar pull-ups (both pairs may work at the same time). Make sure that you’re switching to a different teammate every time that you go back to the chest to bars. This one will take a lot of teamwork and communication but it’s a great prep workout for teams looking to qualify this year.