January 16, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
60 Second Push-Up Plank Hold
100 Foot Single Arm Overhead Carry (each arm)
15 Ring Rows
50 Single Unders

Followed by…

Three sets of:
10 Box Jump Overs (24/20″ – Open Style Step Down)
Rest 30-45 seconds between sets

A.
Three sets of:
3 Wall Walks + 30 Second Nose to Wall Hold + 20 Alternating Wall Facing Shoulder Taps (10/arm)
Rest as needed

Followed by…

Four sets of:
30 Freestanding Handstand Shoulder Taps (15/arm)
Rest as needed

OR

Four sets of:
30 Nose to Wall Thigh Taps (15/side)
Rest as needed

Followed by…

For times:
60 Kipping Handstand Push-Ups (3 Minute Time Cap)
At the 3 minute mark, rest 3 minutes, then…
30 Kipping Handstand Push-Ups (3 Minute Time Cap)

*Modifications:
Every minute, on the minute, for 10 minutes:
2-7 Strict Handstand Push-Ups based on your ability (add a pad if needed).

B.
For time:
300 Double Unders

*Every break or trip perform a 50 foot Handstand Walk OR 4 Wall Walks.

TIME CAP = 6 Minutes

Rest 5-10 minutes, then…

C.
Every minute, on the minute, for 24 minutes:
Station 1: 16/13 Calorie Echo/Assault Bike
Station 2: 10 Chest to Bar Pull-Ups + 10 Box Jump Overs (24/20″)
Station 3: Max Devil’s Press (50/35lbs)
Station 4: Rest

*Score for Devil’s Press only counts if you hit all the calories/reps in the other 2 minutes.

Athlete Training Notes:
Back at it with our Tuesday skill session. We’ll start things off with some high volume kipping handstand push-ups. We’ve seen high numbers come up in the open here so we want to start building up some volume with these. After that we’ve got a double under skill piece coming up. Again, high volume reps seem to come up pretty often so the goal is to knock these out unbroken. There’s just a small penalty if you do trip :). We’ll finish the day out with another EMOM. Aim for about 50 seconds on the bike, 30 seconds on the chest to bar/box jump over station, then go ham on the devil’s press. Score for that workout is going to be your max reps so try to aim for one rep every 5-8 seconds or so.