July 31, 2024 – Competition Program

 Primary Session

Get Moving || Warm-Up
Three rounds of:
30 Second Pull-Up Hang
30 Second Elbow Extended Side Plank (each side)
20 Banded Face Pulls
50 Foot Bear Crawl
50 Foot Backward Bear Crawl

Followed by…

Two sets of:
10-12 False Grip Ring Rows
3 Dynamic Push-Ups (to a 25lb plate)
Rest as needed

A.
Three sets of:
15 Finger Presses
10 Donkey Kicks
5 Rocking Box Bridges

Followed by…

Three sets of:
30 Second Back to Wall Split Handstand Hold
Rest 30 seconds
30 Second Wall Facing Split Handstand Hold
Rest 30 seconds

Followed by…

Five sets of:
Option A:
20 Handstand Marches with Feet on Box

Option B:
20 Nose to Wall Handstand Marches

Option C:
15-20 Back to Wall Handstand Marches

Option D:
10-15 Free Standing Handstand Marches

B.
Spend 10 minutes working on open floor handstand walking. Feel free to adjust according to your skill level. If you’re proficient then add in some obstacles or speed work.

C.
Every minute, on the minute, for 10 minutes:
Station 1: 5-8 Ring Muscle Ups OR 12-15 Chest to Bar Pull-Ups
Station 2: 250 Foot Shuttle Run

At the 10:00 mark, rest 2 minutes, then…

Every minute, on the minute, for 10 minutes:
Station 1: 5 Devil’s Press (50/35lbs)
Station 2: 250 Foot Shuttle Run
*Add 1 Devil’s Press each round.

At the 22:00 mark, rest 3 minutes, then…

Two rounds for time of:
5 Ring Muscle Ups OR Bar Muscle Ups OR 15 Chest to Bar Pull-Ups OR Pull-Ups
250 Foot Shuttle Run
5 Devil’s Presses (50/35lbs)
250 Foot Shuttle Run

D.
Accumulate 20 Strict Toes to Bar

Athlete Training Notes
During the first EMOM today we’ll be looking for you to challenge yourself in gymnastics with a high heart rate. Station 1 should be unbroken and take about 30-40 seconds. The shuttle run should be something that takes you almost the full minute because we want you going straight from that into the gymnastics piece. The second one we’re looking for about 20-25 seconds on the first round of the devil’s press and then same on the shuttle runs. Each round we’ll add a little bit to the devil’s press so expect that time to get a little longer which means the rest gets shorter and your heart rate gets higher. We’ll be 20 minutes into the workout at the end of this so expect a heart rate well above the 160’s. You get 2 minutes now to try and lower it down. What do you do to get your heart rate down? These workouts are perfect for finding how quickly you can lower it and what the best way to do that is for you. Deep breaths, sit down, box breathing, whatever it is, experiment with it for 2 minutes because then we’re right back into it. For the rounds for time section we’ll be looking for you to pick a gymnastics movement to go unbroken on, hit the runs at a consistent pace, same for the devil’s press, and then run again. The goal here is to push the 3 non-gymnastics movements at an aggressive pace but one that still allows you to stay unbroken on your gymnastics without having to rest too much before.