January 2, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
100 Foot Farmer Carry
100 Foot Double DB or KB Overhead Carry
10 Tempo Ring Rows @ 1111
20 Banded Face Pulls

Followed by…

Four sets of:
3 Hurdle Hops (for height)
*Set 3 boxes or benches in a line about 3-4 feet apart. Jump all the way over the first box. When you land on the ground, immediately jump all the way over the next “hurdle”. Continue over the 3rd “hurdle”, then rest as needed.

A.
Three sets of:
3 Wall Walks + 30 Nose to Wall Shoulder Taps
Rest 60-90 seconds between sets

Followed by…

Two sets of:
10-15 Donkey Kicks
Rest 30 seconds between sets
*Try to see if you can kick up into a handstand hold. If you’re able to do that smoothly, stay in the hold instead of coming down for another donkey kick.

Followed by…

For times:
50 Strict Handstand Push-Ups (5 Minute Time Cap)
At the 5 minute mark, rest 5 minutes, then…
25 Strict 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.
Complete as many rounds and reps as possible in 6 minutes of:
10 Unbroken Chest to Bar Pull-Ups
*Double Unders*

*Round 1 perform 50 reps, then add 25 more every time you get to the rope.

Rest at least 10-15 minutes before the next section.

C.
Every minute, on the minute, for 21 minutes:
Station 1: 12-15 Box Jump Overs (24/20″ – step down Open style)
Station 2: 2-3 Rope Climbs OR 50-75 Foot Handstand Walk
Station 3: 15/12 Calorie Echo/Assault Bike

At the 21:00 mark…

Two rounds for time of:
10 Box Jump Overs (24/20″ – step down Open style)
50 Foot Handstand Walk
15/12 Calorie Echo/Assault Bike

Athlete Training Notes:
We’ve got a whole bunch of work coming up today. You’ll kick the day off with some handstand push-up density. After that we’ve got an open/QF prep AMRAP that’ll pump up the volume on both chest to bar pull-ups and double unders. Your goal during that one is just consistent movement and quick transitions. Try to stay unbroken on the pull-up bar and then rip out those double unders. After that we’ll transition into the EMOM which has another quick for time segment at the end of it. The goal here is 40 seconds on the jump overs, 40 to 45 seconds on the gymnastics station and then 40 to 45 seconds on the bike. After moving through that 7 times we’ll cycle through two rounds of it for time. The goal there is to keep things faster than if you were on the minute. We’ve gotten rid of the mandatory rest and want to see what you’ve got left in the tank under fatigue.