April 5, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
5 Minute Bike or Row @ Ascending Effort

Followed by…

Three rounds of:
15 Banded Good Mornings
10 Monster Walk Steps (forward and backward)
15 Monster Band Hip Bridges
10 Goblet Squats

Followed by…

Two sets of:
10 Ring Rows
20-30 Second Dip Support Hold
5 Burpee Broad Jumps

A.
Every minute, on the minute, for 8 minutes:
3 Power Clean and Jerks @ 135-165/95-115lbs

B.
Eight sets of:
3 Sumo Deadlifts @ 65-70% + 15-20% Band Tension
Rest 60 seconds between sets

*Full reset at the bottom of each rep.
**Focus is SPEED.

C.
Individual Quarterfinals Workout 1

For time:
9 Front Squats @ Weight 1 (225/155lbs)
9 Handstand Walks (25 feet = 1)
15 Front Squats @ Weight 2 (185/125lbs)
15 Ring Muscle Ups
21 Front Squats @ Weight 3 (135/95lbs)
21 Wall Facing Strict Handstand Push-Ups

D.
Three sets of:
8-10 Barbell (safety bar if you can) Good Mornings
Rest 90 seconds between sets

Followed by…

Two sets of:
45-50 Reverse Hypers @ 35+% of 1RM Back Squat
Rest 90-120 seconds between sets

Athlete Training Notes:
If you hit QF last year then you’ll remember this one. The best part about retesting workouts like this is we’ve got exact data to compare ourselves to. Check back to the leaderboard to see how you compare to others or even to yourself from a year ago. This workout we’ll see best times as going unbroken on all sets of front squats. We’ll need quick turnarounds on the handstand walks, a lot of time can be lost staring at the ground, but at the same time don’t risk failing. For the muscle ups you should aim for 1-3 sets to get the 15 reps done. We just hit some high volume on Monday and if that workout went well for you then you should feel confident here. For top scores the workout largely came down to the last 21 wall facing strict handstand push ups. Being able to keep chipping away at those and not wasting reps is going to be the ticket. Give yourself enough rest to make it worth it when you go upside down. If you’re down to singles, those wall walks are going to add up big time. Let us know in the comments how this compares to last year!