December 28, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
100 Foot Suitcase Carry (each arm)
100 Foot Single Arm Overhead Carry (each arm)
10 Tempo Push-Ups @ 1111
10 Ring Rows
200 Meter Jog

A.
Three sets of:
8-10 Dumbbell Incline Bench Press
8-10 Single Arm Dumbbell Rows (each arm)
Rest as needed

B.
Three sets of:
8-10 Neutral Grip Dumbbell Bench Press
Max Supinated Grip Banded Strict Pull-Ups (aim for 12-15)
Rest as needed

C.
Every minute, on the minute, for 15 minutes (5 sets of):
Station 1: 12-15/17-20 Calorie Assault Bike
Station 2: 12-15/17-20 Calorie Row
Station 3: 250-300 Foot Shuttle Run (25 foot increments)

At the 15:00 mark…

Four rounds for time of:
20 Calorie Assault Bike
10 Burpees to a 2″ Plate
20 Calorie Row
10 Burpees to a 2″ Plate

Athlete Notes:
Today’s workout is all about getting some good aerobic work in. We’re looking for each station to take around 50 seconds, just enough time for you to take a breath or two as you transition. When you get to the four rounds for time we’ll get rid of the shuttle run and add in some burpees because what’s an upper body pressing day without some burpees in the metcon? See how close you can maintain pace on the machines as your heart rate increases and you add in those burpees.