December 26, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Bike or Row
50 Foot Bodyweight Walking Lunge
50 Foot Single Arm Overhead Carry (each arm)

Followed by…

Three sets of:
10 PVC Pipe Pass Throughs
5 PVC Pipe Overhead Squats
5 Broad Jumps (for distance)

A.
Every minute, on the minute, until you’ve failed the same weight two times (15 minute cap)…

Snatch x 1 rep

*Start at 65% and build by 3% every minute until you’ve missed the same weight 2 minutes in a row, OR until you’ve PR’ed

B.
Every 3 minutes, for 15 minutes (5 sets of):
Tempo Front Squat x 4-5 reps @ 3211 @ 70-75%

Followed by…

Three sets of:
10 Back Squats @ Front Squat Weight
Rest 2 minutes between sets

*Same progression as last week.

C.
At the 0:00…

Every minute, on the minute, for 10 minutes:
Station 1: 15/12 Calorie Echo/Assault Bike
Station 2: 12-15 Toes to Bar

At the 10:00 mark…

Every minute, on the minute, for 10 minutes:
Station 1: 15/12 Calorie Echo/Assault Bike
Station 2: 50-75 Foot Handstand Walk

At the 20:00 mark…

Four rounds for time of:
10/7 Calorie Echo/Assault Bike
15 Toes to Bar
10/7 Calorie Echo/Assault Bike
50 Foot Handstand Walk

*Sub for handstand walk is 4 wall walks per 50 feet.

TIME CAP = 30 MINUTE MARK

Athlete Training Notes:
Another EMOM into for time piece coming up today. Starting out today we’ll be going back and forth between the bike and toes to bar. At the 10 minute mark you’ll transition back to the bike but the paired movement will now be handstand walks. Once that’s done and we’ve accumulated both volume and heart rate we’ll hit the 20 minute mark and send you off on a for time piece with no governor to slow you down. The goal for that piece is to hit each bike in 30 seconds or less, the toes to bar unbroken and then kick up immediately on the handstand walks. Ideally you’re finishing that piece in less than 9 minutes, but that is slightly aggressive :).