March 23, 2024 – Competition Program

Primary Training Session
Individual Warm Up:
Every 4 minutes, for 16 minutes (4 sets of):
6*
8*
10 Lateral Burpees Over the Dumbbell
Easy bike the remainder of the interval

*Set 1 – 6 supinated grip strict pull-ups and 8 alternating dumbbell snatches
*Set 2 – 6 pronated grip strict pull-ups and 8 single arm dumbbell overhead squats (each arm)
*Sets 3/4 – 6 muscle ups (bar or ring) + 8 alternating single arm dumbbell squat snatches

Team Warm Up:
Synchronize all the individual movements.

A.
Every 2:30, for 15 minutes (6 sets of):
5 Power Jerks @ 80%

B.
Individual Option:
For time:
15 Line Facing Burpees
2 Shuttle Runs
20 Line Facing Burpees
3 Shuttle Runs
25 Line Facing Burpees
4 Shuttle Runs
30 Line Facing Burpees
5 Shuttle Runs
25 Line Faing Burpees
4 Shuttle Runs
20 Line Facing Burpees
3 Shuttle Runs
15 Line Facing Burpees
2 Shuttle Runs

Team Options:
15 Synchronized Line Facing Burpees
2 Shuttle Runs (Pair 1)
2 Shuttle Runs (Pair 2)
20 Synchronized Line Facing Burpees
3 Shuttle Runs (Pair 1)
3 Shuttle Runs (Pair 2)
25 Synchronized Line Facing Burpees
4 Shuttle Runs (Pair 1)
4 Shuttle Runs (Pair 2)
30 Synchronized Line Facing Burpees
5 Shuttle Runs (Pair 1)
5 Shuttle Runs (Pair 2)
25 Synchronized Line Facing Burpees
4 Shuttle Runs (Pair 1)
4 Shuttle Runs (Pair 2)
20 Synchronized Line Facing Burpees
3 Shuttle Runs (Pair 1)
3 Shuttle Runs (Pair 2)
15 Synchronized Line Facing Burpees
2 Shuttle Runs (Pair 1)
2 Shuttle Runs (Pair 2)

For the shuttle runs, 1 rep = 25 feet down AND back (50 feet total = 1 rep).

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.
For this accessory piece, you will need three different dumbbell weights. Dumbbell weight 1 should be something you can achieve at least 15 reps. Weight 2 should be slightly lighter, and weight 3 again slightly lighter.

Two sets of:
Max Dumbbell Push Press @ Weight 1
Rest 15 Seconds
Max Dumbbell Push Press @ Weight 2
Rest 15 Seconds
Max Dumbbell Push Press @ Weight 3
Rest 15 Seconds
Max Feet Elevated Ring Rows
Rest 90 seconds

E.
Three sets of:
Max Effort Dumbbell Tate Press (aim for 12-15)
Rest 1-2 minutes

Athlete Training Notes:
Today’s workout is a re-test of an old quarterfinals team workout. If you’re hitting the individual option there is no rest built in. If you’re hitting the team option you’ll get a tiny bit of rest. You’ll have to strategize with your teammates who is going to be better off going straight from the run into the burpees and who will be better going from the burpees straight into the run. That said, the shuttle runs are not that long of a break so don’t expect to be recovered during that time, it’s just a quick chance to catch your breath. This workout is 100% a burpee workout so it’s all about maintaining your pace on those and not letting them drop off during the rounds of 25, 30, and 25.