February 6, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets at ascending effort of:
50 Foot Forward Bear Crawl
50 Foot Reverse Bear Crawl
10 Ring Rows
15 Banded Triceps Extensions
15 Russian Kettlebell Swings (light to moderate weight)
10 Calorie Bike Sprint
Rest 60-90 seconds between sets

A.
Three sets of:
6-8 Back to Wall Donkey Kicks + 20-30 Second Back to Wall Handstand Hold (after last rep)
Rest as needed

Followed by…

Three sets of:
9 Hand Release Push-Ups
3 Wall Walks
30 Second Nose to Wall Handstand Hold
Rest 90 seconds between sets

Followed by…

Every minute, on the minute, for 8 minutes:
50 Foot Handstand Walk or 3-4 Wall Walks (for speed)

B.
For time:
21-15-9-6-3 reps of:
Strict Handstand Push-Ups
*Perform a 150 foot shuttle run after each set of handstand push-ups, including the 3 (25 foot increments)*

TIME CAP = 9 MINUTES

Rest 5-10 minutes, then…

C.
Every minute, on the minute, for 25 minutes (5 sets of):
Station 1: 15-17/12-14 Calorie Echo/Assault Bike
Station 2: 18 Toes to Bar
Station 3: 18-20/15-17 Calorie Row
Station 4: 150 Foot Sandbag Bearhug Carry (150/100lbs) + Max Double Unders
Station 5: Rest

*Option to sub double kettlebell front rack carry if no sandbag or d-ball.

Athlete Training Notes:
We’ll kick today off with another handstand push-up volume accumulation workout. The goal for this one is unbroken on the strict handstand push-ups or 2 sets max for each one. How quickly can you transition from movement to movement without falling off or outright failing reps? After the reset we’ll move into our weekly EMOM which will mix up some machines and gymnastics. Aim for about 45-50 seconds on the bike and row. For the toes to bar we’ll be looking for 1-2 sets to get the 18 reps, try to have them done by the 40 second mark. The last station is going to be a grunt work movement followed with a skill. Can you maintain rhythm on the double unders after time under tension on the bag and an elevated heart rate?