April 29, 2024 – Competition Program

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

-Lat Foam Roll
-Thoracic Spine Foam Roll
-Banded Front Rack Stretch

Followed by…

Individual Option:
Every 4 minutes, for 12 minutes:
5 Right Arm Kettlebell Presses
3 Right Arm Windmills
50 Foot Right Arm Overhead Carry
5 Left Arm Kettlebell Presses
3 Left Arm Windmills
50 Foot Left Arm Overhead Carry
15 Russian Kettlebell Swings
*Easy Bike or Row the remainder*

Team Option:
Every 4 minutes, for 12 minutes:
10 Worm Push Press
50 Foot Worm Overhead Carry
5 Worm Hang Cleans (right side)
5 Worm Hang Cleans (left side)
*Easy Bike or Row the remainder*

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

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

*Pause for 2 seconds in the receiving position of the first rep on sets 1-3.

B.
Five sets of:
5 Push Press @ 60-70%
Rest 2 minutes between sets

C.
Option A:
For total time:
400 Meter Run
15 Dumbbell Bench Press (90/60lbs)
10 Right Leg Single Leg Pistol Squats
10 Left Leg Single Leg Pistol Squats
30 Foot Handstand Walk*
Rest 3 minutes, then…
400 Meter Run
10 Dumbbell Bench Press (90/60lbs)
15 Right Leg Single Leg Pistol Squats
15 Left Leg Single Leg Pistol Squats
30 Foot Handstand Walk*
*Perform 1 pirouette every 10 feet (3 total).

Option B:
For total time:
400 Meter Run
20 Dumbbell Bench Press (60/40lbs)
10 Right Leg Single Leg Pistol Squats
10 Left Leg Single Leg Pistol Squats
30 Foot Handstand Walk OR 5 Wall Walks
Rest 3 minutes, then…
400 Meter Run
15 Dumbbell Bench Press (60/40lbs)
15 Right Leg Single Leg Pistol Squats
15 Left Leg Single Leg Pistol Squats
30 Foot Handstand Walk OR 5 Wall Walks

*See notes when selecting.

D.
For time:
150 Russian Twist (10/8lbs)
*Every break perform 25 V-Ups

Athlete Training Notes
Today’s workout is a spinoff of last year’s team semi-finals event. In that team members sprinted through one time. But, since this is training we want to make sure you’re getting plenty of work in for the day so we’re going to have you hit both versions of the team workout (2 teammates did one and 2 teammates did the other originally). There is also a secondary option that allows for a great workout for anyone that may not have their pirouettes yet or the 90/60lb dumbbells are a little above their current capabilities. Regardless of which option you pick we want to see you starting off with a brisk 400 meter run. It’s not a max sprint because you do have a challenging set of dumbbell bench afterwards that we’re looking for unbroken or at most 2 sets on, so run your race, not anyone elses on the 400’s. After the bench press you’ve got non-alternating single leg pistol squats on each leg. This one is tough so make sure you practice and get your balance down before starting the workout. Make sure you’re hitting full depth and lockout on each rep. Once you finish the reps on leg 1, move forward then begin leg 2. After that it’s on to the handstand walk course where top athletes will go unbroken but we just want you to go through it with no mistakes. So if that means you need to come down every 10 feet to set yourself up for success, go for it. Smooth and controlled on these, don’t rush them. Once you’re done with that you’ll get a 3 minute rest before flipping the reps and hitting less dumbbell bench but more single leg pistols. The second round through shouldn’t be much different from a strategy standpoint as the first. Obviously there will be more fatigue mixed in so again just make sure you’re going through this nice and smooth, running your race, not making mistakes and you’ll be solid!

*Set cones approximately 10-15 feet apart.