April 16, 2022 – Competition Program

Primary Training Session

Get Moving || Warm-Up

Complete 5-10 minutes of stationary bike or rowing

then….

Two-Three sets, not for time, of:
100 Foot Sandbag Carry
30-45 Seconds of Alternating Cossack Squats
10-15 Ring Rows
10-15 Air Squats OR Goblet Squats OR Squats with hip circle on
Rest 30-60 Seconds

A.
Every 3 minutes, for 12 minutes (4 sets of):
75% Front Squats x 5 reps @ 33X1

B.
Four sets of:
Barbell Glute Bridge x 10 reps
Immediately Followed by…
40-60 seconds Sandbag Hold
Rest as needed

You should make these heavy and the entire focus is training the glutes

C.
For time:
1600 Meter Run
50 Box Jump Overs
50 Russian Kettlebell Swings (32/24kg)
50 Wall Ball Shots (30/20lbs)
50 Toes to Rings or 40 GHD Sit Ups
800 Meter Run
25 Box Jump Overs
25 Russian Kettlebell Swings (32/24kg)
25 Wall Ball Shots (30/20lbs)
25 Toes to Rings or 20 GHD Sit Ups

D.
Three sets of:
Banded Hamstring Curls x 30 reps
immediately followed by…
Banded Hip Bridges x 30 reps
immediately followed by…
Banded Lateral Leg Raises x 15 reps each leg
Rest as needed

Athlete Notes:
Today’s workout is a classic grind through and keep moving style workout. After you finish the first round you’ll go through a second time but half the reps on everything. Set a specific goal for yourself on this workout. Do you want to hit the first run hard and then see how well you can move afterwards? That could be a good testing strategy for a training day. Or, maybe you’re going to pick a couple movements and try to go unbroken on them? Whatever it is, set a goal, let us know, and see what you can achieve!