April 6, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Every minute, on the minute, for 12 minutes (3 sets of):
Station 1: 60 Second Bike @ Warm Up Pace
Station 2: 10 Push-Ups + 50 Foot Bear Crawl
Station 3: 60 Second Bike @ Warm Up Pace
Station 4: 15 Russian Kettlebell Swings

A.
Ten sets of:
3 Banded Strict Press @ 60% + 25% Band Tension
Rest 45 seconds between sets

OR

Ten sets of:
3 Strict Press @ 75-80% (no bands)
Rest 45 seconds between sets

B.
Five sets of:
5 Bench Press (65-75%)
Rest 30 seconds
5 Pendlay Rows
Rest 60-90 seconds

C.
Individual Option:
For time:
40 Toes to Bar
40 Alternating Dumbbell Snatches (50/35lbs)
40 Box Jump Overs (24/20″)
40 Toes to Bar
30 Alternating Dumbbell Snatches (50/35lbs)
30 Box Jump Overs (24/20″)
40 Toes to Bar
20 Alternating Dumbbell Snatches (50/35lbs)
20 Box Jump Overs (24/20″)

*If you are looking for a team option today, pick one of the team quarterfinals workouts and let us know in the comments section of SugarWOD.

TIME CAP = 20 MINUTES

D.
Four rounds, not for time of:
15 Dumbbell Bench Press
15 Dumbbell Bent Over Rows

E.
Accumulate 100 Banded Triceps Pressdowns

Athlete Training Notes
Today’s workout is all about high volume toes to bar with a minor inconvenience in between. Since we’re totally 120 toes to bar you’ll need to be smart about your sets, especially out the gate. If you open with a set of 30 but then proceed to blow up, was it worth it? You’ll likely want to go with 4-5 sets on all rounds of toes to bar if you can swing it. Smaller sets with short rest might even be the key. For the dumbbell snatches you should aim for 1-2 sets on the 40 and then unbroken for the 30 and 20. Same goes for the box jump overs, these movements get easier as the workout progresses since you’re doing less reps each round. The workout is going to come down to managing those sets of 40 toes to bar at a time. Have a plan, try to stick to it, but let us know if you had to deviate at all.

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Running Progressions
At warm up pace:
1-Mile Run

Followed by…

Two rounds of:
50 Foot High Knees
50 Foot Butt Kickers
50 Foot Carioca Right
50 Foot Carioca Left
50 Foot High Skips
50 Foot Reverse Skips
50 Foot Broad Jump (quick jumps)

Followed by…

Every 4 minutes, for 24 minutes (4 sets of):
600 Meter Run @ 5k Pace
*Walk during rest*

Grip Strength
Accumulate 400 Meter in a Farmer Carry (70/53lbs)

Additional Swimming Option
Seven sets for total time of:
25 Meter Freestyle
25 Meter Breast Stroke
Rest 30 seconds
50 Meter Freestyle
Rest 30 seconds
50 Meter Breaststroke
Rest 2 minutes