April 22, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Spend 60-90 seconds in the following stretches on each side…

–Banded Lat Stretch

-Banded Front Rack Stretch
–Band Distracted Pec Stretch

Individual Option:
Every minute, on the minute, for 12 minutes (3 sets of):
Station 1: 10 PVC Pipe Pass Throughs + 10 PVC Pipe Overhead Lunges
Station 2: 2 Wall Walks + 20 Second Nose to Wall Handstand Hold
Station 3: 5 Hang Power Snatches + 4 Hang Squat Snatches + 3 Overhead Squats (empty bar)
Station 4: 100 Foot Double Kettlebell Overhead Carry

Team Option:
Every minute, on the minute, for 12 minutes (3 sets of):
Station 1: 10 PVC Pipe Pass Throughs + 10 PVC Pipe Overhead Lunges
Station 2: 2 Synchronized Wall Walks + 20 Second Nose to Wall Handstand Hold
Station 3 and 4: 5 Worm Deadlifts + 5 Worm Hang Cleans + 5 Worm Push Press + 50 Foot Worm Overhead Carry

A.
Every 2 minutes, for 16 minutes (8 sets of):
Power Jerk

Sets 1-3: 3 reps @ 70-75%
Sets 4-6: 2 reps @ 80-85%
Sets 7-8: 1 rep @ 90+%

B.
Every 90 seconds, for 15 minutes (10 sets of):
High Hang Snatch

Sets 1-3: 2-3 reps @ 70-80%
Sets 4-6: 1-2 reps @ 80-85%
Sets 7-10: 1 rep @ 85+%

*Only increase after successful lifts. If you miss, stay at the same weight. If you miss again, go down in weight.

C.
Individual Option:
Three rounds for time of:
15/10 Calorie Echo/Assault Bike
20 Toes to Bar
60 Foot Sandbag Bearhug Carry (200/150lbs)
*Compare scores to 2023 semi-finals.

Team Option:
Three rounds for time of:
Partner 1: 15/10 Calorie Echo/Assault Bike
Partner 2: 120 Foot Sandbag Bearhug Carry (200/150lbs)
*Then Switch*
Followed by…
20 Synchronized Toes to Bar

*If no 200/150lb bag then substitute 120 foot kettlebell front rack carry (70/53lbs) for individuals and 180 feet for teams.

D.
Three sets of:
100 Foot Suitcase Carry (right)
30-45 Second Right Side Plank
100 Foot Suitcase Carry (left)
30-45 Second Left Side Plank

Athlete Training Notes:
Today’s workout is straight from last years semi-finals. Take a look back to leaderboards and the youtube stream to compare scores and see exactly how the floor was laid out if you want to replicate as much as possible. Aside from that this one is all about controlled aggression. For a lot of folks the grip played a big part in the last set of toes to bar so being able to conserve yourself and stay unbroken on that is going to be big. Or you can go Sager style and hammer the bike straight out of the gates then see what happens. Most of you will likely benefit from hitting the bike in around 40-45 seconds or so, faster for some of the more powerful athletes. From there you’ll want to stay unbroken on the toes to bar as best you can. When you get to the sandbag it’s time to run. We’re pushing the pace on this because a lot of time can be lost in both transition and slow carries. We do enough strongman work that this shouldn’t intimidate any of you. Keep that consistent for all three rounds and you should post a solid score. If the wheels fall off at any point note what happened, when it happened, and then make sure to comment alongside your score so that you can remember for next time!