May 29, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Every 3 minutes, for 15 minutes (5 sets of):
200 Meter Run
30-50 Single Unders
*Pulling Progression*

Set 1: 15 Ring Rows
Set 2: 8-10 Strict Pull-Ups
Set 3: 8-10 Supinated Grip Strict Pull-Ups
Set 4: 6-8 Butterfly Pull-Ups (optional chest to bar)
Set 5: 4-6 Bar Muscle Ups OR 6-8 Chest to Bar Pull-Ups

A.
Spend 15 minutes working on some of the following options:
-Rope Climb Footwork
-Legless Rope Climbs
-Rope Climbs from a Seated Position
-Pegboard

Followed by…

Option A:
Every minute, on the minute, for 12 minutes (3 sets of):
Station 1: 6 Chest to Bar Pull-Ups + 4 Bar Muscle Ups + 2 Pullovers
Station 2: Rest
Station 3: 6 Toes to Rings + 3 Ring Muscle Ups + 3 Ring Dips
Station 4: Rest

Option B:
Every minute, on the minute, for 12 minutes (3 sets of):
Station 1: 2 Strict Pull-Ups + 4 Kipping Pull-Ups + 6 Butterfly Pull-Ups
Station 2: Rest
Station 3: 8 Toes to Ring + 1 Ring Muscle Up (jumping ok) + 4-6 Ring Dips
Station 4: Rest

B.
Option A:
“2024 Semi-Finals Individual Event 3”
Seven rounds for time of:
10 Calorie Echo Bike
1 Legless Rope Climb
10 Box Jump Overs (30/24″)
1 Legless Rope Climb

Option B:
Seven rounds for time of:
10 Calorie Echo Bike
10 Chin Over Bar Pull-Ups
10 Box Jump Overs (30/24″)
10 Toes to Bar

C.
Every minute, on the minute, for 18 minutes:
Station 1: 17-20/13-16 Calorie Echo Bike
Station 2: 17-20/13-16 Calorie Row
Station 3: 17-20/13-16 Calorie Ski Erg” Accumulate 3 minutes in a suitcase hold (each side) as heavy as possible.

General Training Notes
We’ve got multiple skills pieces coming up today. To star the day off we’ve got a fun gymnastics complex with options based on your abilities. After that we’re moving into Event 3 from this years semi-finals workouts. Just like yesterday, take a look back to the first couple weeks of semi’s to give yourself some strategy and times to aim for. Best strategy on this one is whatever keeps you moving up that rope or on the gymnastics piece if you’re modifying. If you blast the bike and box jumps but then stare at the rope, was it worth it? At least if you’re going slow on the bike or jumps you’re still moving towards the finish line. If you’re staring at an implement you’re not. After that we’ve got a machine based pure cardio piece coming up. The goal on this one is to keep your intervals to about 50 seconds of work per minute, so customize the calorie counts accordingly.