December 7, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
60 Second Row or Bike
100 Foot Double Kettlebell Overhead Carry
100 Foot Double Kettlebell Front Rack Carry
5 Kettlebell Windmills (each arm)

A.
Five sets of:
Bench Press x 3 reps @ 80%
Rest 2 minutes between sets

B.
Every minute, on the minute, for 12 minutes:
Station 1: 30-50 Foot Handstand Walk
Station 2: 10-12 Ring Rows

*Sub for handstand walk is 2-3 wall walks.

C.
Every minute, on the minute, for 18 minutes (6 sets of):
Station 1: 18-20/13-15 Calorie Assault Bike
Station 2: 40 Double Unders + 6-10 Handstand Push-Ups
Station 3: 10 Sandbag to Shoulder (100/70lbs) OR 10 Ground to Overhead (95/65lbs)

At the 19 minute mark, perform three rounds for time of:
18-20/13-15 Calorie Assault Bike
40 Double Unders
10 Push-Ups
10 Sandbag to Shoulder (100/70lbs) OR 10 Ground to Overhead (95/65lbs)

D.
Three sets of:
Incline Dumbbell Bench Press x 8-10 reps
Immediately followed by…
Gorilla Rows x 8 reps each arm
Rest 90 seconds

Athlete Notes:
Back again with another EMOM + rounds for time. Today is all about staying ahead of the clock and starting when it’s time to go. Hit the assault bike at a hard pace, holding 71/63RPM should get you there right at the minute mark, but you’re going to want more than a split second to rest so we’d advise banking calories early in the minute. For the double unders and push-ups it’s all about shoulder fatigue. Relax the arms on the double unders, then go unbroken on the handstand push-ups. The last movement, sandbag to shoulder or barbell ground to overhead is meant to be all touch and go. The weight is light so grip it and rip it. When you get to the rounds for time, it’s time to move intentionally, transition quickly, and stay moving! Hit this hard and you’ll earn a rest day tomorrow.