May 24, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
5 Bamboo Presses + 20-30 Second Overhead Bamboo Hold
10 Inverted Rows
15 Dumbbell Bent Over Reverse Flyes
45 Seconds ofDivebomber Push-Ups

Followed by…

Five sets of:
Triple Broad Jump for Max Distance
Rest as needed

A.

Eleven sets of:
Power Jerk x 3 reps @ 60%
Rest 60 seconds between sets

B.
Eleven sets of:
Banded Bench Press x 3 reps @ 65% + 25% Band Tension
Rest 60 seconds between sets

C.
Option A:
“2024 Semi-Finals Individual Event 4”
For time:
400 Meter Row
96 Foot Handstand Walk
600 Meter Row
120 Foot Handstand Walk
800 Meter Row
72 Foot Handstand Walk
(CAP = 13 MINUTES)

Option B:
Every minute, on the minute, for 15 minutes (5 sets of):
Station 1: 20-22/16-18 Calorie Row
Station 2: Max Distance Handstand Walk OR Max Wall Walks
Station 3: Rest

D.
Three rounds of:
15-20 Dumbbell Arnold Presses
20-25 Banded Face Pulls
Rest 1-2 minutes between sets

Athlete Training Notes
Our workout today is straight from individual semi finals. You’ve got 2 options coming up today. If you consider yourself a solid handstand walker then pick option A and you’ll get a good stimulus. If you’re still learning to handstand walk or don’t think you could complete at least 15-20 foot sections unbroken then you’ll want to take the second option and build some skills while getting a little intensity on the rower. If you’re hitting option A then you’ll want to row at whatever pace allows you to kick up and knock out solid chunks on the handstand. If you break the bank on the rower and then fall on your face, it wasn’t worth it. That said, training is the time to be aggressive so that hopefully someday if you’re competing in an event like this you’ll have data to tell yourself just how to run the race.