June 4, 2024 – Competition program

Primary Training Session
Get Moving || Warm-Up
Three rounds at increasing effort of:
10/7 Calorie Bike or Row
60 Second Plank Hold from Elbows
100 Foot Sandbag Carry or Double Kettlebell Front Rack Carry
10 Bodyweight Bulgarian Split Squats (each leg)
10 Ring Rows
45-60 Second Wall Sit

A.
Every 2 minutes, for 20 minutes (10 sets of):
Power Clean

Sets 1-4: 2-3 reps @ 50-60%
Sets 5-8: 1-2 reps @ 60-70%
Sets 9-10: 1 rep @ 80+%

*No touch and go.
**If you miss, stay at the same weight. If you miss twice, go down. Focus is perfect reps.

B.
Back Squat
Set 1: 3 reps @ 67.5%
Set 2: 2 reps @ 77.5%
Set 3: 1 rep @ 87.5%
Set 4: 2 reps @ 82.5%
Set 5: 1 rep @ 92.5+%
Sets 6 and 7: 10 reps @ 65-70%
Rest 2 minutes between all sets

C.
Five sets for times of:
30 Wall Ball Shots (20/14lbs to 10′)
30/24 Calorie Row
Rest 1:1 or alternate full sets with a partner “you go/I go” style.

D.
Three sets of:
40-50 Reverse Hypers @ 25-30% of 1RM Back Squat
Rest 1-2 minutes between sets

*If no Reverse Hyper, then perform 50 Banded GHD Hip Extensions instead.

General Athlete Notes
We’ve got some sprintervals coming up today and all you need is a wall ball and a rower. The goal is unbroken on all the wall ball shots and then hammer out the row. If you’re with a partner make it a game to try and beat their splits. The faster you go, the less rest they get!

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Strength Accessory
Three sets of:
6-8 Right Leg Bulgarian Split Squats
Rest 15 seconds
6-8 Left Leg Bulgarian Split Squats
Rest 30 seconds
6-8 Stiff Leg Deadlifts @ 60+% of 1RM Deadlift
Rest 1-2 minutes between sets

Followed by…

Three sets of:
30 Dumbbell Death Marches
60 Second Weighted Chinese Plank

Power Output
Four sets of:
30 Second Echo/Assault Bike, Row, Run, OR Ski
90 Second Rest

After the 4th set, rest an extra 2 minutes, then…

Twenty sets of:
30 Second Echo/Assault Bike, Row, Run, OR Ski
30 Second Rest

*Goal for all of the sets (the first 4 and final 20) is maximum sustainable effort with different work to rest ratios. How many calories can you get without dropping off during your work periods?

Machine Based Mixed Modal
Five rounds of:
2 Minute Bike (Echo or C2)
2 Minute Row
2 Minute Ski
2 Minute Jog
*Aim to hold the fastest pace you can maintain while breathing solely through your nose.

Zone 2 Running
Accumulate 20 minutes jogging at a zone 2 pace. Option to add a ruck or weight vest if you’d like. Try to prioritize softer surfaces over concrete.