March 17, 2021 – Competition Program

Mobility, Activation & Warm-Up

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Row 500 meters @ easy pace

and then …

One set of:
Bear Crawl with Wrist Stretch

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x 30 seconds
Leg Reach x 30 seconds
Dead Hang from Rings x 15 seconds

and finish with …

Two sets of:
Medicine Ball Hamstring Curls x 10 reps
Russian Step Ups x 30 seconds per side
Sumo Stance Kettlebell Deadlift x 15 reps

A.
Four sets of:
Deadlift x 8 reps @ 21X1 (you can use kettlebells or a barbell for these)
immediately followed by…
Prone Lying Band-Resisted Hamstring Curls x 20 reps @ 1010
Rest 2-3 minutes

B.
Every 4 minutes, for 28 minutes (7 sets) for times:
25/16 Calories of Assault Bike
20 Down-Ups

Add 2 calories/reps every set so that your seventh and final set will be 37/28 Calories of Assault Bike and 32 Down-Ups.

C.
Three sets of:
Bridged Dumbbell Skull Crushers x 12-15 reps @ 2010
Rest 15 seconds
Single-Leg Hip Thrusts x 10 reps each leg @ 2011
Rest 15 seconds
Prone Plank x 45 seconds
Rest 60 seconds

Athlete Notes:

Today’s primary session is focused on giving your engine a good flush before Friday. Assess how you feel coming into Wednesday’s session and based on your recovery, energy and mental acuteness, take the workout at your own pace. We want you chomping at the bit come Friday for the Open so volume is low today and enjoy the good sweat session! Make sure your nutrition is dialed in, you’re drinking a healthy amount of water and prioritize your recover.

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Chris Hoptowit
Chris Hoptowit
March 17, 2021 9:40 pm

Mobility and warmup done
A. Deadlift 185/225/275/315 with seated cable curls
B. Skipped, played a little over an hour of basketball this morning of 5on5
C. Done but subbed out leg thrusts for 24″ box jumps to get my heart rate up a little

Jessica Uehlin
Jessica Uehlin
March 17, 2021 8:47 pm

Well I definitely had some side effects from my vaccination. All rested and ready for Friday though! I’ll get some light work in tomorrow. I hate missing training!

Hope your day was awesome Tino!

Darren Mackie
Darren Mackie
March 17, 2021 7:02 pm

M,A& W-U done
A 53 kB. Done
B. 25 cal all rounds /10,12,14,16,18,20,22 down ups
3:07. 3:02. 3:18. 3:50. 3:51. 4:10. 4:20. Oops ????
C done

And made a dandy sweat angel on the mat????

Santino Marini
Santino Marini
March 17, 2021 7:19 pm
Reply to  Darren Mackie

???? ???? ???? ❤️

Napoleon Keburia
Napoleon Keburia
March 18, 2021 7:36 pm
Reply to  Santino Marini

Where is the program for 19 march ? Its not uploaded

Kathryn Salmon
Kathryn Salmon
March 17, 2021 4:12 pm

Warmup done
A: red KB & done
B: done hit cap at round 5 liked it though
C: 25# DB & done!

Ready for Friday

Santino Marini
Santino Marini
March 17, 2021 5:10 pm
Reply to  Kathryn Salmon

Bring on 21.2!

Mareks Perkons
Mareks Perkons
March 17, 2021 1:43 pm

A. Done
B. Did 7 rounds every 4
25cal AB
20 down ups
Tried to keep bike under 1:15 and down ups the same
C. Done

Santino Marini
Santino Marini
March 17, 2021 5:10 pm
Reply to  Mareks Perkons

????????

Cathrine Nyhus Hagum
Cathrine Nyhus Hagum
March 17, 2021 12:24 pm

Mobility, Activation & Warm-Up Done
A. Done with 60 kg DL
B. 1:29/ 1:23/ 1:11/ 0:53/ 0:24 rest
I gave up after the fifth round with 24 calories of AB and 28 Down Ups – this was really tough ????
C. Done

Hunter Britt
Hunter Britt
March 17, 2021 12:58 pm

Its a tough one for sure. If you think you will not be able to finish before then modify down. In future if this happens again then revert back to the round one reps to finish out the workout or just start over and build from the beginning on your reps to finish it out.

PATRICK BUCKLES
PATRICK BUCKLES
March 17, 2021 12:24 pm

Did yesterday’s training.

A: 135, 160, 175, 185, 200, 210, 220, 230, 240, 250 missed the Jerk but made a Clean PR!
B: 13:11

Hunter Britt
Hunter Britt
March 17, 2021 12:56 pm

Heck yeah, great job on the clean PR!!

Sabrina Quintão Pereira
Sabrina Quintão Pereira
March 17, 2021 12:01 pm

Hello!

Warm up done

A) Done DL @ 95lb
B) Started with half of the calories on Echo Bike and half of Down Up reps
8/10 – 1:17
10/12 – 1:32
12/14 – 2:07
14/16 – 2:36
16/18 – 3:02
18/20 – 3:37
20/22 – 4:06
????
C) Done

Have a great day!! ????

Hunter Britt
Hunter Britt
March 17, 2021 12:56 pm

Enjoy your rest day tomorrow!

Amy Maschue
Amy Maschue
March 17, 2021 11:43 am

Warmup done- this bear crawls with wrist stretch were interesting- tried them backwards- Holy brain game????
A. Deadlifts-125/145/165/185, subbed in DB Death March w/25lb DBs.
B. Worked up to round 20 cal bike/24 down ups and held for the rest of the workout. I was getting 1 min rest at that point and it dropped to 30 sec by round 6 and 7. Fran cough????
D. Done

Hunter Britt
Hunter Britt
March 17, 2021 12:56 pm
Reply to  Amy Maschue

Breaking a mental sweat too

Robert DeLeon
Robert DeLeon
March 17, 2021 11:22 am

M/A & WU: ✔️
A: DL @ 185, hamstring curls w/ green band
B: 1:56, 2:15, 2:27, 2:47, 3:08, 3:32, 3:39. Wasn’t sure I was going to make that hahaha.
C: 25# DB’s

Bronco MacDonald
Bronco MacDonald
March 17, 2021 10:43 am

A. Done 53# kbs

B. Kept it under 4:00 rounds until 33/28 then just kept truckin

C. Later

Last edited 4 years ago by Bronco MacDonald
Santino Marini
Santino Marini
March 17, 2021 11:24 am

Solid mental and physical push!

Wilson Hopkins
Wilson Hopkins
March 17, 2021 10:32 am

A. Done
B. Rx – 2:05/2:22/2:35/2:54/3:11/3:26/3:43
The bike was a heartbreaker today. ????????
C. Done

Last edited 4 years ago by Wilson Hopkins
Santino Marini
Santino Marini
March 17, 2021 11:24 am
Reply to  Wilson Hopkins

Haha looks like you pout in some work! Great job!

Wilson Hopkins
Wilson Hopkins
March 17, 2021 1:15 pm
Reply to  Santino Marini

It was a lot more work than I thought it was going to be. 4 total cal/reps more each round was no joke. Lungs can still feel the burn and legs are still feeling the pump from the bike. It definitely flushed the system.

Katie Hergenrother
Katie Hergenrother
March 17, 2021 10:14 am

Warm up✅
A. DL- 70# KBs; HS curl- blue band
B. 1:55/2:04/2:18/2:28/2:43/3:05/3:29
C. ✅
*70# KBs were the heaviest available to me. I wanted to do KB DLs bc I find that I have to control my pelvic floor more on these than with the barbell (to prevent rotation) & that is a weaker point for me.

Santino Marini
Santino Marini
March 17, 2021 11:24 am

????????

Aron Megyik
Aron Megyik
March 17, 2021 9:02 am

Mobility done
A) done
B) rx
1:53
2:10
2:25
2:46
3:15
3:52
Capped at 37 cal + 18 down ups
After round 6 I just got back somehow on the bike and barely could move, so there was no way finishing it (unfortunately)
Assault bike was really really tough ????
C) done

Santino Marini
Santino Marini
March 17, 2021 11:22 am
Reply to  Aron Megyik

Looks like you had fun 🙂

Aron Megyik
Aron Megyik
March 17, 2021 2:12 pm
Reply to  Santino Marini

I was anxious from this workout the whole day haha
I’m quite bad at the ass bike, so any tip how could i improve it without actually doing it…at all…ever?

Patrick Benson
Patrick Benson
March 17, 2021 7:55 am

Warm up done
A) Done with 70lb KBs, green band
B) RX
2:34
2:45
2:57
3:19
3:39
3:54
Six sets did the trick lol
C) Done

Santino Marini
Santino Marini
March 17, 2021 11:22 am
Reply to  Patrick Benson

????

James Wozniak
James Wozniak
March 17, 2021 7:02 am

Warm up ✅
A. Done with 225lb DL. Kept it light
B. 1:57/2:03/2:14/2:22/2:38/3:00/3:24
C. Done

Hunter Britt
Hunter Britt
March 17, 2021 7:45 am
Reply to  James Wozniak

Solid stuff James!

Bobby Wallum
Bobby Wallum
March 17, 2021 6:05 am

Warm up done
A. Done
B. Done RX every 4 minutes for 32 minutes (8 sets)
25/20: 1:51
27/22: 1:54
29/24: 2:17
31/26: 2:31
33/28: 2:54
35/30: 3:06
37/32: 3:27
39/34: 3:41
That was rough
C. Did some variation of this

Hunter Britt
Hunter Britt
March 17, 2021 7:44 am
Reply to  Bobby Wallum

Its a tough one. Way to get it done!

Bobby Wallum
Bobby Wallum
March 17, 2021 8:11 am
Reply to  Hunter Britt

Thanks! Fun challenge though even with the bonus set! ????

Wilson Hopkins
Wilson Hopkins
March 17, 2021 2:23 pm
Reply to  Bobby Wallum

Bonus set, LOL ????????. Good work. I thought my lungs were on fire after 7. I think I could’ve snuck in under 4 on an 8th set but it would’ve been a stretch.

Bobby Wallum
Bobby Wallum
March 17, 2021 2:27 pm
Reply to  Wilson Hopkins

Lol I swear when I read it earlier it said ending with 39/34 then I saw later it was changed! This was definitely a rough one for sure!

Simon Lehtimäki
Simon Lehtimäki
March 17, 2021 5:58 am

Wu done
A. Done with kettlebells
B. Switched AAB for row, capped on round 5 so did last sets with the starting reps.
C. Done

Hunter Britt
Hunter Britt
March 17, 2021 7:44 am

Glad you still worked the full time

Aron Megyik
Aron Megyik
March 17, 2021 3:55 am

When we start at 25 cals and 20 down ups, then the last(7th) set is at 37 and 32 reps, the 39-34 combo would be the 8th round.

Santino Marini
Santino Marini
March 17, 2021 5:00 am
Reply to  Aron Megyik

Should read 8 rounds 🙂

Aron Megyik
Aron Megyik
March 17, 2021 5:06 am
Reply to  Santino Marini

So every 4 minutes, for 32 minutes?
Ah fuck me

Santino Marini
Santino Marini
March 17, 2021 5:19 am
Reply to  Aron Megyik

scratch that 7 rounds, we can’t do math real good 🙂

Luis Cárdenas
Luis Cárdenas
March 16, 2021 7:14 pm

Every 4 minutes, for 28 minutes (7 sets) for times:
25/16 Calories of Assault Bike
20 Down-Ups

What can I trade for calories?

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