December 11, 2021 – Competition Program

Primary Training Session
Muscle Activation
Two sets of:
100-Foot Pec-Activated Med-Ball Walks
Rest as needed

A.
3000 meter Row @ 5-10km PR Pace
Start at your 10km pace and finish around your 5km pace

Rest 60 seconds and then. . .

For time:
30 Burpee Over the Erg

B.
“Rogue Invitational Event 3”
20 Thrusters (115/75lbs)
40/32 Calorie Echo Bike
20 Thrusters

Rest until fully recovered and then. . .

“Rogue Invitational Event 5”
Complete 21, 15 & 9 reps for time of:
Deadlift (315/225lbs)
Burpee Pull-Up

C.
Every minute on the minute for 12 minutes:
Station 1: 30 second Hollow Hold
Station 2: 20 Alternating V-Ups
Station 3: 40 second Plank
Station 4: 30 Bicycle Crunches

Athlete Notes:
Today we’ve got two more tester workouts that will allow you to compare yourselves to the elite athletes in our sport. For the first event, it’s all go. Shut your brain off and hammer it hard before the pain sets in! We want this weight to be something that you can complete the first 20 reps unbroken, hammer the bike as hard as you can, and then hang on for dear life and maybe have to set it down once or twice on the second 20. If you go so hard that you fail a thruster at some point in that second set, we’ll give you a high five :).

The second workout will have to be a little more strategic. For most of you this weight is pretty heavy for this many reps. We want the weight to be something that you can lift safely and complete the 21-15-9 in 2-3 sets or less. If you’re jack hammering (we’ve all seen it before) after 7 reps in on the 21, you made a mistake. When you’re going on the burpee pull-ups, these can be fast, or they can be slow. Now, we aren’t telling you to go slow… we’re saying that the method in which you complete them can either make you fast at them or look like a tortoise. Jump and use the momentum to get your chin over the bar, but then really focus on what happens next. Are you slow to the ground or do you basically controlled fall from the top of the pull-up to the ground? The fastest athletes are fastest back on the ground between reps. You get 45 opportunities to work on that today! Have some fun, earn your Saturday, and get ready for the next cycle to start up!!