December 8, 2021 – Competition Program

Primary Training Session
Movement Primer
Three rounds at 70-80% effort of:
10/7 Calorie Bike OR 200 Meter Jog
20 Bodyweight Hip Bridges
15 Medball Good Mornings
10 Medball Thrusters
4-8 Supinated Grip Strict Pull-Ups
100 Foot Sandbag Bearhug Carry (slow pace)

A.
Four sets of:
Barbell or Safety Bar Goodmornings x 4 reps @3211 Tempo
Rest as needed

B.
Ten rounds for time of:
200 Meter Run
4 Chest-to-Bar Pull-Ups
8 Wall Ball Shots (30/20lbs)
12 Box Jump Overs (Jump up, step down – 24/20″)
8 Wall Ball Shots (30/20lbs)
4 Chest-to-Bar Pull-Ups
Rest 60 seconds

Record total time including 60 seconds of rest

Compare to October 13, 2021

C.
Three sets of:
40 GHD Sit-Ups
100-Foot Sandbag or D-Ball Carry (150-200/100-150lbs)
Rest 60 seconds

Finish with. . .

For quality:
100 Reverse Hypers @ 50% of 1-RM Back Squat

If you do not have access to a reverse hyper please perform Banded Pull-Throughs

Athlete Notes:
Here we go with another repeat workout! We love to test, retest, and retest more later on down the road as markers to check improvement AND where we feel needs more attention in the program. Check back to your notes from 10/13 to see how this one went for you. Were you consistent? Was there drop off? If so, when was that? Remember, this workout is going to test your ability to transition, which is arguably a skill in and of itself. Your goal should be to complete all of the movements unbroken, see how hard you can push, and then recover quickly during that minute rest. We are looking for this workout to be under 35 minutes, so you’re going to have to push hard to do that! It all starts with the run. Coming off the rest we want that to be hit at a fast pace, and then it’s short reps and quick transitions from there! Please be sure to step down on the box jumps, we don’t want any injuries, and bounding often is a higher risk than reward. Have some fun and let us know how it goes!