April 2, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds of:
100 Foot Farmer Carry
100 Foot Double Overhead Carry
45 Second Low Ring Plank Hold
30 Second Pronated Grip Hang
15 Ring Rows OR 10 Strict Pull-Ups
30-45 Second Nose to Wall Handstand Hold

A.
Three sets of:
3 Wall Walks + 30 Second Nose to Wall Hold + 20 Alternating Wall Facing Shoulder Taps (10/arm)
Rest as needed

Followed by…

Spend 5-10 minutes working on controlled open floor handstand kick-ups OR kick-ups against a wall with a soft landing.
*Try to accumulate a max effort free standing hold if you can*

Followed by…

Four sets of:
30 Freestanding Handstand Shoulder Taps (15/arm)
Rest as needed

OR

Four sets of:
30 Nose to Wall Thigh Taps (15/side)
Rest as needed

B.
Four sets of:
3 Wall Walks
Immediately into…
15-20 Foot Handstand Walk + 180 Degree Pirouette + 15-20 Foot Handstand Walk (back to the wall) + 2-5 Strict Handstand Push-Ups
Rest 1-2 minutes between sets

Modifications:
Four sets of:
5 Wall Walks + 20 Shoulder Taps + 1 Negative Wall Facing Strict Handstand Push-Up
Rest 1-2 minutes between sets

C.
For time:
30 Strict Handstand Push-Ups
Rest 60 seconds
20 Strict Handstand Push-Ups
Rest 30 seconds
10 Strict Handstand Push-Ups

TIME CAP = 7 MINUTES (including rest)

Modifications:
*Use a pad that allows you to get at least 15 in a row on your first set of 30.

D.
Every minute, on the minute, for 30 minutes (5 sets of):
Station 1: 15-18/12-15 Calorie Echo/Assault Bike
Station 2: 15-18/12-15 Calorie Ski OR 300 Foot Shuttle Run
Station 3: 15-18/12-15 Calorie Row
Station 4: 45-60 Second Sandbag Bearhug Hold (150/100lbs)
Station 5: 40 Double Unders + Max Burpee Pull-Ups
Station 6: Rest

*If no sandbag then perform a double kettlebell front rack hold (53-70/35-53lbs)

Athlete Training Notes:
Today’s workout is a pure lung burner. You should aim for about 45 seconds on each of the machine/shuttle run minutes. Stations 4 and 5 are going to get nasty as you’re going from a time under tension situation into a high output. That minute rest is going to fly by, but thankfully it’s only 5 rounds. Pick numbers ahead of time, set a goal, then don’t set that sandbag down.