February 20, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Two to Three sets of:
45-60 Second Elbow Plank Hold
100 Foot Double Kettlebell Front Rack Carry
100 Foot Farmer Carry
5 Divebomber Push-Ups
10 Banded Presses
15 Supinated Grip Band Pull Aparts

A.
Three sets of:
8-10 Back to Wall Donkey Kicks + 30-45 Second Back to Wall Hold on the Last Rep
Rest as needed

Followed by…

Three sets of:
3-5 Toe Slide Press to Handstand on Wall
Rest as needed

Followed by…

Three sets of:
30 Second Nose to Wall Handstand Hold
20 Nose to Wall Shoulder OR Thigh Taps (10/side)
15-30 Second Nose to Wall Handstand Hold
Rest as needed

Followed by…

For times:
50 Strict Handstand Push-Ups (5 Minute Time Cap)
At the 5 minute mark, rest 5 minutes, then…
25 Strict Handstand Push-Ups (3 Minute Time Cap)

*Modifications:
Every minute, on the minute, for 10 minutes:
2-7 Strict Handstand Push-Ups based on your ability (add a pad if needed).

Compare your scores to January 2, 2024.

B.
Option 1:
Complete as many rounds and reps as possible in 6 minutes of:
25 Double Unders
25 Foot Handstand Walk or 3 Wall Walks

Option 2:
Complete as many rounds and reps as possible in 6 minutes of:
50 Crossovers (singles)
25 Foot Handstand Walk (option to add 1 pirouette in the middle)

Option 3:
Complete three rounds for time of:
3 Handstand Pirouettes (4’x4′ square)
10 Crossover Double Unders
TIME CAP = 6 MINUTES

Rest 5-10 minutes, then…

Every minute, on the minute, for 24-32 minutes (6-8 sets of):
Station 1: 15/12 Calorie Echo or Assault Bike
Station 2: 18/14 Calorie Row
Station 3: 15/12 Calorie Ski OR 300 Foot Shuttle Run (25 foot increments)
Station 4: 50 Second Sandbag Bearhug Hold (100-150/75-100lbs)

Athlete Training Notes:
To kick the day off we’ll start out with a quick retest of handstand push-up capacity. Check back to week 1 on this cycle (1/1) to see how this went for you and then let us know how it compares this time. After that we’ve got some skill work with the jump rope coming up. Pick whichever of the options falls within your skill zone and just get some reps in. Today’s conditioning is purely cardio, no impact. Yesterday was a big tester coming up tomorrow so push this one at a good pace but you shouldn’t feel smoked afterwards. If you hit the 24 minute mark and are happy with your cardio for the day, shut it down and rest up for tomorrow. Otherwise, finish the last 2 rounds then do the same. Rest up, eat a lot, sleep more and get ready to train hard again tomorrow.