December 28, 2021 – Competition Program

Primary Training Session
Skill Based Movement Primer
Three rounds at 70-80% effort of:
10/7 Calorie Machine of Choice
100 Foot Farmer Carry
100 Foot Double Kettlebell Front Racked Carry
30 Banded Good Mornings
20 Alternating Lateral Lunges
10 Medball Bearhug Kang Squats

A.
Every 2 minutes, for 20 minutes (10 sets) of:
Clean + Hang Clean
*Sets 1-3 – 65-70%
*Sets 4-6 – 70-75%
*Sets 7-8 – 75-80%
*Sets 9-10 – 80-85%

B.
For time:
100 Burpee Box Jump Overs (24/20″)
Every minute on the minute including 3,2,1 GO! perform 20-30 Double Unders*

Time Cap: 10 minutes

*Select a number of double unders that will take no longer than 20 seconds

C.
Every minute on the minute for 12 minutes:
Station 1: 45 second Plank
Station 2: 20 Tuck Ups
Station 3: 30 second Hollow Hold

Athlete Notes:
Such a simple workout on paper… and that’s why it’s so brutal! That’s how it always goes, the simpler it is, the harder it typically is! There’s no thinking with this workout, there’s just going! We are throttling down with your engines today and you’re going to have to do that if you want to finish under the aggressive time cap! It can be done, so don’t think it can’t… you just have to want it :).