April 24, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
50 Foot Suitcase Carry (each side)
50 Foot Single Arm Overhead Carry (each side)
20 Plank Position Shoulder Taps
20 Banded Face Pulls

Followed by…

Four sets of:
2 Wall Walks
3-4 Wall Facing Strict Handstand Push-Ups OR Hand Release Push-Ups
6 Strict Pull-Ups
Rest 1:1

A.
Every minute, on the minute, for 5 minutes:
50 Foot Handstand Walk OR 3-4 Wall Walks

Rest 3 minutes, then…

Every minute, on the minute, for 5 minutes:
25 Foot Handstand Walk with 3 Pirouettes OR 20 Nose to Wall Shoulder Taps

Rest 3 minutes, then…

Three sets of:
25 Foot Handstand Walk
*Perform 1 free standing handstand push up at the 5, 10, 15, 20, and 25 foot marks.

OR

Spend 5-10 minutes working on Handstand Walking

B.
Every minute, on the minute, for 32 minutes (8 sets of):
Station 1: 17-20/13-16 Calorie Row
Station 2: 30 Double Unders + 7-10 Strict Handstand Push-Ups
Station 3: 15-18/11-14 Calorie Echo Bike
Station 4: 30 Double Unders + 4-6 Bar Muscle Ups

C.
Three rounds, not for time of:
30 Russian Twist
30 Flutter Kicks
30 Second Side Plank (each side)

Athlete Training Notes
Today’s EMOM is a have it your way style. Every minute has a rep range so it should allow you to hit the following time targets… For the row we’re looking for about 45-50 seconds of work at about a 75-80% effort. The double under and handstand push-up station should take around 40-45 seconds. Pick a rep range that you can perform unbroken. After that we’ve got the bike minute where again you’re aiming for about 45 seconds or so at a 75-80% effort. The last station is going to be more double unders but paired with bar muscle ups. There’s no rest minute after this like normal so again pick a rep count that you can maintain unbroken throughout. Overall you should be able to complete all the reps that you pick at about a 75-80% sustained effort for the full 32 minutes.