April 24, 2021 – Competition Program

Primary Training Session
Mobility & Activation
Wall Slides x 8-10 reps
Y’s x 8-10 reps
Walking Lunges x 8-10 steps

Followed by…

Banded Squats x 10 reps
T’s x 8-10 reps
Alternating Lateral Lunges x 8-10 steps

Followed by…

Banded Lat Pull-Downs x 8-10 reps
W’s x 8-10 reps
Alternating Bowler Lunges x 8-10 steps

Followed by…

Two to Three Sets:
5-Pull Row Sprint Start (3/4, Half, 3/4, Full, Full)
5 Strokes at your regular row pace. Focus on calm breathing.
Quick Release
Burpees x 5
Rest 30-60 seconds

A.
Two rounds for times of:
10 Burpees to 6″ Touch
20 Sandbag Squats (Light)
400 Meter Run
10 Burpees to 6″ Touch
20 Sandbag Squats (Light)
400 Meter Run

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. If you do not have access to a sandbag perform Kettlebell Front Racked Squats (24/16 kg).

B.
For time:
1000 Meter Row
50 Pull-Ups
25 Deadlifts (335/225 lbs)
50 Pull-Ups
1000 Meter Row

C.
Rest until fully recovered, and then…

Ten rounds for time of:
25-Foot Handstand Walk
15 Air Squats

*Time Cap = 11:00

Handstand Walk alternatives:
For every 25-Foot of Handstand Walk, perform 15 nose-to-wall, back-to-wall, freestanding shoulder taps or 5 Wall Walks.

D.
Three sets of:
30 GHD Sit-Ups
20 Alternating Pistols
Rest 60 seconds

E.
Three sets of:
Death March x 20 steps @ 2111
Walking Lunges x 20 steps
Rest as needed

Farmer’s carry hold the heaviest dumbbells you can handle for these sets – there is no rest between the death march and walking lunges.

Athlete Notes:
Pick your strength and run with it. The row will not save you too much time, but pull-ups or heavy deadlifts can be a breakaway movement for people on this first workout. If you are good at either one, then be good at it. Do not pace yourself much there to save for a weakness. Test it that way and then learn from how it felt. Every workout is an opportunity to learn and not just in the program for you to do because it makes you sweaty.
After you are fully recovered you will get either good skill work if you struggle with handstands or a fun, fast race if you are proficient. Try to set small goals within the workout that you will follow. Maybe that is not resting before kicking up to handstands, or unbroken handstand, or that you will sprint the first 10 squats right away.