August 14, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Every minute, on the minute, for 15 minutes:
Station 1: 45 Second Row @ Ascending Effort
Station 2: 20 Banded Good Mornings
Station 3: 10 Bodyweight Bulgarian Split Squats (each leg)
Station 4: 45 Second Elbow Plank Hold
Station 5: Rest

A.
Deadlift
Set 1: 5 reps @ 50%
Set 2: 5 reps @ 55%
Sets 3, 4 and 5: 5 reps @ 60%
Rest 2 minutes between all sets.

*No touch and go.

B.
Complete as many reps as possible in 3 minutes of:
500/450 Meter Row OR 400 Meter Run
Max Toes to Bar in the remaining time.

Rest 3 minutes, then…

Complete as many reps as possible in 3 minutes of:
500/450 Meter Row OR 400 Meter Run
Max Devil’s Press (50/35lbs) in the remaining time.

Rest 3 minutes, then…

Complete as many reps as possible in 3 minutes of:
500/450 Meter Row OR 400 Meter Run
Max Handstand Push-Ups in the remaining time.

*Strict or kipping is ok.

Rest 3 minutes, then…

Complete as many reps as possible in 3 minutes of:
500/450 Meter Row OR 400 Meter Run
Max Distance Dumbbell Walking Lunge (50/35lbs) in the remaining time.

Rest 3 minutes, then…

For time:
500/450 Meter Row OR 400 Meter Run
40 Toes to Bar
500/450 Meter Row OR 400 Meter Run
10 Devil’s Press (50/35lbs)
500/450 Meter Row OR 400 Meter Run
40 Handstand Push-Ups
500/450 Meter Row OR 400 Meter Run
100 Foot Dumbbell Walking Lunge (50/35lbs)

Athlete Notes:
We’ve got a bunch of short intervals followed by one long for time piece at the end. This week, being a deload, is a good opportunity to give you a break from the grueling EMOM’s we’ve been hitting. On today’s workout we’re looking for the row/run to be at around the same speed you held for the 300’s during the open. It’s not a sprint, but you’re also not sitting at your 10k pace. From there your goal is big sets and to just keep moving until the time is up. When we get to the for time piece we’ll look to be just a bit slower on the row/run than in the 3 minute AMRAP’s. For the toes to bar aim for 2-4 sets to get the 40 done. Hit the devil’s press unbroken. The handstand push-ups should be similar to the toes to bar, 2-4 sets. Finishing the workout we’ve got a 100 foot walking lunge, aim for unbroken on that.