December 9, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
200 Meter Jog
10 Ring Rows
10 Empty Bar Hang Muscle Cleans
10 Empty Bar Push Press
10 Empty Bar Front Squats
10 Medball Slams

Followed by…

Three sets of:
5 Box Jump Step Downs (land TALL on the box)
Rest 60 seconds between sets

A.
Every minute, on the minute, for 10 minutes:
Power Clean + Power Jerk x 1 @ 80%

B.
Every 2 minutes, for 8 minutes (4 sets of):
Barbell Power Row x 5 reps @ 80+% of 1RM Clean

C.
Four sets of:
8-10 Dumbbell Incline Bench Press
Rest as needed

D.
For time:
15 Bar Muscle Ups
75 Foot Handstand Walk
50/40 Calorie Echo/Assault Bike
75 Foot Handstand Walk
15 Bar Muscle Ups

Modification Options:
30 Pull-Ups, Chest to Bars, or Handstand Push-Ups instead of Bar Muscle Ups
5 Wall Walks instead of Handstand Walk

E.
Three sets of:
10-12 Dumbbell Overhead Triceps Extensions
Rest 30 seconds
15 Dumbbell Bent Over Reverse Flyes
Rest 60 seconds

Athlete Training Notes:
Let’s see if you can knock out some big sets under fatigue today. We’re hitting 15 reps right out the gate and the goal here is 1-2 sets to get there. After that we’ll move into a 75 foot handstand walk where the goal is 25 foot unbroken increments and minimizing any rest if you have to come down. After that we’ll move to the assault bike where you should aim to hit the 50/40 calories at a pace that you could hold for 10 minutes. This will hopefully have you off the bike in around 2:30-3 minutes or so. Gauge your effort here based on how long you think you’d have to rest to kick up on the handstand walk. Will you save more time by going 10 seconds slower on the bike but resting 15-20 seconds less to move on the gymnastics? Into the next 75 feet the goal is again 25 foot unbroken increments and kick up a little sooner than you’d be comfortable with. Once you’ve finished that it’s full send to try and finish the final 15 bar muscle ups. Hang on there and see if you can go unbroken at the end of a sprint. All in this workout should be less than 10 minutes so push hard.