April 29, 2022 – Competition Program

Primary Training Session

Get Moving || Warm-Up

Three rounds at ascending effort of:
200 Meter Run
10 Ring Rows
15 Push-Ups
10 Weighted Single Leg Romanian Deadlifts (each leg)
30 Second Ring Support Hold

A.
Strict Press
Every 3 minutes, for 8 minutes (4 sets of):
Set 1 – 6-8 reps
Set 2 – 4-6 reps
Set 3 – 3-4 reps
Set 4 – Max reps
*Start around 70% and build throughout as long as you aren’t arching to achieve lockout.

At the 12 minute mark…

Push Press
Set 1 – Max reps @ 80%
Set 2 – Max reps @ 75%
Set 3 – Max reps @ 70%
Rest 2 minutes between sets

B.
Four rounds for time of:
400 Meter Run
10 Ring Muscle Ups
5 Deadlifts (405/305 lbs)

*Time cap = 17 minutes.

**Ring muscle up substitutions:
1: Double Reps of Pull-Ups or Toes to Bar
2: Double Reps of Strict Handstand Push-Ups
3: Same Reps of Bar Muscle Ups

C.
Three sets of:
1-1-2 Dumbbell Bench Press x 8-10 Reps
Rest 30 seconds
Gorilla Rows x 8-10 Reps (each arm)
Rest 60-90 seconds

D.
Accumulate 5 minutes in a Sandbag Bearhug Hold (150/100 lbs)

*Every break = 25 GHD Sit-Ups

Athlete Notes:
A little cardio, a chunk of gymnastics, and a heavy barbell. This workout has a little bit for everyone! What is your strength in this workout? Push that! If you’re a runner, run HARD! If you’re great at gymnastics, try to go unbroken! If you can deadlift a house then hang on there! Regardless of what your strength is, play to that in this workout then be smart about the other movements. Most of you should aim to run the 400 meters at around your mile pace or slightly faster if you know you’re going to crush the muscle ups. For the muscle ups we’d like to see no more than 2-3 sets to get the 10 reps. Then when you get to the deadlift, be smart. We don’t go this crazy heavy in workouts all that often, but it is a necessity. If you can’t do 5 reps at this weight unbroken when you’re fresh, then please consider customizing to a lighter load.