December 31, 2021 – Competition Program

Primary Training Session
Skill Based Movement Primer

Every 6 minutes, for 18 minutes (3 sets of):
15/10 Calorie Assault Bike
50-Foot Handstand Walk (10 Foot unbroken increments)
30 Air Squats
50-Foot Handstand Walk (10 Foot unbroken increments)
15/10 Calorie Assault Bike

A.
Every 3 minutes for 12 minutes:
10 Back Squats @ 65%
10 High Box Jumps*

*The goal on the box jumps is to land above parallel, softly. Be explosive!

B.
Complete three rounds for time of:
20/15 Calorie Row
15 Burpees Over Erg
50 Foot Dumbbell Walking Lunge (70lbs/50lbs)

Rest until the clock reaches 10 minutes and then peform…

Complete three rounds for time of:
20/15 Calorie Row
10 Burpees over Erg
5 Dumbbell Power Cleans (70lbs/50lbs)
50 Foot Dumbbell Walking Lunge (70lbs/50lbs)

Rest until the clock reaches 20 minutes and then peform…

Complete three rounds for time of:
20/15 Calorie Row
5 Burpees over Erg
10 Dumbbell Front Squats (70lbs/50lbs)
100 Foot Farmer Carry (70lbs/50lbs)

C.
Three sets of:
60 second Plank
30 Side Plank (Left)
30 Side Plank (Right)
Rest 60 seconds

Athlete Notes:
Is it groundhog day? All of these workouts seem very similar, yet all have just enough of a difference to change your approach. We were so kind to reduce the number or burpees required as the workout continues on :)….. but, that just means you have to go that much faster! The row should be completed at a pace that allows you to drop straight into a burpee. The burpees should be done at a pace that allows you to keep moving, but uncomfortably. Hang on for the lunges and farmer carry! We also mixed in some dumbbell power cleans and front squats, and we’d like to see you hitting those unbroken. This workout is chock full of open-style movements, so use this as a great opportunity to practice fast and efficient reps!