April 16, 2024 – Competition Program

IF YOU ARE PERFORMING INDIVIDUAL QUARTERFINALS WE RECOMMEND THAT YOU REST TODAY!

Get Moving || Warm-Up
Three rounds of:
10/7 Calorie Echo/Assault Bike
5 Inchworms
5 Divebomber Push-Ups
20 Plank Position Alternating Shoulder Taps
30 Banded Face Pulls

A.
IF YOU ARE PERFORMING INDIVIDUAL QUARTERFINALS WE RECOMMEND THAT YOU REST TODAY!

Three sets of:
10 Ring Rows
15 Second Chest to Ring Hold (top of ring row)
Rest 15 seconds
15 Second Bottom of Dip Hold
15 Second Top of Dip Hold
Rest 1:1

Followed by…

Three sets of:
5 Ring Swings + 1 Ring Muscle Up + 3 Ring Dips
Rest as needed

Followed by…

Five sets of:
4-6 Ring Muscle Ups
*Rest as little as possible to go unbroken but you have to break every 4-6 (predetermine based on your ability)*

B.
IF YOU ARE PERFORMING INDIVIDUAL QUARTERFINALS WE RECOMMEND THAT YOU REST TODAY!

Three sets of:
30 Second Nose to Wall Hanstand Hold
Rest 30 seconds

Followed by…

Three sets of:
1 Wall Walk + 2 Wall Facing Strict Handstand Push-Ups + 10 Alternating Nose to Wall Shoulder Taps
Rest 30-45 seconds

OR

Three sets of:
1 Wall Walk + 20 Alternating Nose to Wall Shoulder Taps
Rest 30-45 seconds

Followed by…

Spend 10-15 minutes working on some of the following:
-Reverse Handstand Walking
-Sideways Handstand Walking
-Handstand Obstacles
-Pirouettes
-Free Standing Handstand Holds
-General Handstand Walk Mechanics

C.
IF YOU ARE PERFORMING INDIVIDUAL QUARTERFINALS WE RECOMMEND THAT YOU REST TODAY!

Every minute, on the minute, for 10 minutes (5 sets of):
Station 1: 10-15 Strict Handstand Push-Ups
Station 2: 16/11 Calorie Ski Erg OR 18/12 Calorie Row

Rest until the 15:00 mark, then…

Every minute, on the minute, for 32 minutes:
Station 1: 18/14 Calorie Echo/Assault Bike
Station 2: Rest
Station 3: 22/17 Calorie Row
Station 4: Rest

*Add 1 calorie to the Echo/Assault Bike every round until you cannot make the required calories, then remain there until the 40 minutes is up. The row will remain constant.
**Modify to starting numbers that you could perform at about 80-85% effort.

Athlete Training Notes
Today’s EMOM starts off with some volume handstand push-ups and that movement combined with the ski erg is no joke. Be ready for your lats to be pumped up. It’s a great opportunity to work on being able to do handstand push ups with an arm pump AND to modify your ski form in order to save your arms as much as possible. Really focus on using your body on that downward drive and keep the arms in tighter to see if you can save the lats and triceps a little bit more. After that we’re going hard on some biking and rowing intervals. The row is a preset number and should be something that takes you about 50-55 seconds to complete so modify accordingly. The bike should start out as something you can complete in around 40 seconds and then about 3-4 sets in it’ll start getting really tough. This one is just as much mental as it is physical. It’s all 1:1 work:rest so you should be recovering enough to go hard!