July 17, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Four sets of:
15/12 Calorie Row
5 Inchworms
5 Divebomber Push-Ups
100 Foot Farmer Carry
5 Strict Pull-Ups or 10 Ring Rows
*Handstand Hold*

Handstand Hold Options:
-30-60 Second Nose to Wall
-30-60 Second Back to Wall
-20-40 Second Free Standing
-20-40 Second Paralette Free Standing

A.
Three sets of:
30 Plank Position Shoulder Taps (15/side)
Rest as needed
5-6 Back to Wall Donkey Kicks
Rest as needed

Followed by…

Three sets of:
2-3 Wall Walks
Immediately into…
15-20 Wall Facing Single Leg Thigh Taps (5-7/side)
Rest as needed

Followed by…

Ten reps of:
Tempo Negative Strict Handstand Push-Up @ 50A1
*Use a deficit if you can perform 5+ regulat strict handstand push-ups.
Rest 15-30 seconds between reps

Followed by…

Three sets of:
8-10 Elevated Foot Handstand Push-Ups
Rest as needed

B.
Option A:
Six rounds for time of:
100 Foot Sandbag Bearhug Carry (150/100lbs)
50 Foot Handstand Walk

Option B:
Spend 10 minutes working on handstand walking on the open floor or at whatever level you’re comfortable with.

C.
Every minute, on the minute, for 30 minutes (6 sets of):
Station 1: 16-18/12-15 Calorie Echo/Assault Bike
Station 2: 30 Double Unders + 5-7 Bar Muscle Ups
Station 3: 20 Wall Ball Shots (20/14lbs to 10′)
Station 4: 17-20/14-16 Calorie Row
Station 5: Rest

*See notes for customizations.

Athlete Training Notes
During today’s EMOM we’re looking for station 1 to take about 50 seconds. You’ll get a breath or two before starting on your double unders and bar muscle ups. If you need to adjust for pull-ups or another gymnastics pulling movement then make sure it’s something you can do unbroken and that only takes about 20-30 seconds to complete. An example would be 10-14 chest to bar pull-ups instead. After that we’re onto the 20 wall balls which we’re expecting to see unbroken. That should take about 40-45 seconds or so which means you’ll get 15 seconds to take a few deep breaths before hitting a full sprint on the row. The goal is to hammer out the required calories on the row as fast as you can. You’ll go a little anaerobic doing this but we want to see how fast you can push under significant fatigue. You’ll get a full rest minute so if you row fast that minute could turn into 80 seconds.