January 23, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
150 Foot Farmer Carry
15 Ring Rows
15 Push-Ups
50 Single Unders

Followed by…

Ten reps of:
1 Weighted Box Jump
Rest as needed
*Pick a weight and box height that you can land with as straight of legs as possible.

A.
Three sets of:
30 to 45 second Shoulder Supported Handstand Hold
Rest 30 seconds
30 to 45 second Nose to Wall Handstand Hold

Followed by…

Three sets of:
6-8 Back to Wall Donkey Kicks

Followed by…

For time:
30 Deficit Handstand Push-Ups (4/2.5″)
*Kipping ok

B.
Every minute, on the minute, for 12 minutes:
Station 1: 10-12 Strict Handstand Push-Ups + 4-5 Kipping Handstand Push-Ups
Station 2: 50 Double Unders

C.
Every minute, on the minute, for 32 minutes:
Station 1: 16/13 Calorie Echo/Assault Bike
Station 2: 15 Toes to Bar
Station 3: 350-400 Foot Shuttle Run (25 foot increments)
Station 4: 20 Alternating Dumbbell Snatches (50/35lbs)

Athlete Training Notes:
We’ll kick the day off with some handstand skill work and a handstand push-up volume accumulation piece. It’ll start with the deficit, then we’ll get rid of that for the EMOM where we’re also adding in some double unders. Aim for 30-40 seconds on the handstands and then 30 seconds on the double unders. The final EMOM of the day we’ll be aiming for about 40-45 seconds on the bike, 20-30 seconds on the toes to bar (1-2 sets max), 40-45 seconds on the shuttle run, then around 40 seconds or so on the dumbbell snatches. Aim to hit the non cardio movements unbroken if you can, then get your breathing in during those cardio stations.