April 23, 2024 – Competition Program

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

–Band Distracted Hip Flexor Stretch
–Band Distracted Hamstring Floss

Followed by…

Three rounds of:
90/90 Hip Rotations x 5 reps each side
Single Leg Hip Bridges x 10 reps each side
Banded Good Mornings x 15 reps
Alternating Cossack Squats x 20 reps

Followed by…

Three sets of:
5 Broad Jumps for Max Distance
Rest as needed

A.
Every 2 minutes, for 20 minutes (10 sets of):
Clean

Sets 1-4: 2-3 reps @ 70-80%
Sets 5-8: 1-2 reps @ 80+%
Sets 9-10: 1 rep @ 90+%

*No touch and go.

B.
Back Squat
Set 1: 3 reps @ 60%
Set 2: 2 reps @ 70%
Set 3: 1 rep @ 80%
Set 4: 2 reps @ 75%
Set 5: 1 rep @ 85+%
Sets 6, 7, and 8: 4 reps @ 65-70%
Rest 2 minutes between all sets

C.
“Skiing with Karen” Syndicate Crown 2022 Semi-Finals

For time:
10-20-30-40-50 reps of:
Ski Erg or Row Calories
Wall Ball Shots (20/14lbs to 10′)
GHD Sit-Ups
*80 Foot Handstand Walk After Each Set of GHD Sit-Ups*

Time Cap = 25 Minutes

*If no GHD substitute 15-30-45-60-75 V-Ups*

*Sub for the 80 foot handstand walk is 6 wall walks*

Athlete Training Notes:
Today’s workout is from a 2022 semi-final so again you can take a look back to see how you stack up against some of the best. This workout is largely going to come down to GHD volume. It’s not something we program a ton during primary sessions due to availability, but it is something that has been showing up more often during competition settings so we want to make sure you guys are getting some touches on it. For this workout you’re going to want to maintain consistency on the ski erg or rower. Don’t come out of the gates hot just because the numbers start small. Remember this is a 25 minute time cap so you need to pace it like it’s a 20+ minute workout. Males should aim for around 1200-1300 cal/hr on the machine and females around 900-1100 (ski likely lower than row). The wall ball shots should be unbroken through the first few sets and then take quick breaks on the 30/40/50. Chunking those into smaller sets with short breaks will likely save your heart rate and shoulder fatigue a little more in the long run. After that we’re looking at the GHD sit-ups. You should aim for consistent rep speed here. We don’t need to see your fastest GHD sit-ups if that’s just going to blow your hip flexors and abs up. Consistent reps and taking a short break every 15-20 or so will probably be the best strategy for most of you. From there you’ll hit an 80 foot handstand walk. Try to go in 20-40 foot unbroken sections if you can and note in the comments what you did. If you’re still newer to handstand walking or 20-40 feet is aggressive to do unbroken then just get through the 80 feet as best you can. Keeping your pace consistent as the reps ascend in this workout is going to be pivotal. Remember, this is a 25 minute cap so pace it like one. Don’t blow yourself up on the 10-20-30 just because the reps are lower.