February 21, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Every minute, on the minute, for 15 minutes (3 sets of):
Station 1: 60 Second Row
Station 2: 45 Second Bottom of Goblet Squat Hold
Station 3 and 4: 2-3 rounds of Strict Cindy
Station 5: Rest

*Strict Cindy =
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

Followed by…

Accumulate 10 Weighted Box Jumps (step down)
*Box height does not matter, explosiveness does.

A.
Take 15 minutes to build to today’s heavy…

Hang Clean from 2″ Below the Knee

B.
Five sets of:
Power Jerk x 8 reps @ 68+%
Rest 90-120 seconds between sets

C.
For time:
40 Toes to Bar
40 Shoulder to Overhead (115/85lbs)
20/16 Calorie Echo/Assault Bike
40 Toes to Bar

D.
Accumulate 100 Banded Triceps Pressdowns in as few sets as possible.

*Every break perform a 100 foot suitcase carry (each arm)

Athlete Training Notes:
This one seems simple on paper, but that second set of toes to bar might come at you like a ton of bricks. The goal here is to hit the toes to bar in 1-2 sets, the shoulder to overhead in 1-2 sets, rip the bike, then send it on the final set of toes to bar and see what you can hold on for. Your grip is going to get smoked at some point in this workout so you might as well go fast to be further in before that happens. This is training so we want you pushing your limits here and seeing if you redline or fall flat on your face (metaphorically – please don’t fall off the pull-up bar). For the shoulder to overhead, take a risk and see if you can rip the 40 without dropping. It might slow the bike down, but losing a few seconds on the bike might be faster than breaking on the bar. Either way, pick something outside your comfort zone and go for it on this workout. You never learn unless you try!