March 28, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
2 Minute Bike
500 Meter Row Easy
15 Superman Punches

Followed by…

2 Minute Bike
15 Dumbbell Hang Power Clean and Push Press (35/20lbs)
500 Meter Row Easy

A.
Every 90 seconds, for 12 minutes (8 sets of):
Push Press
Sets 1-3: 2 reps @ 55-60%
Sets 4-6: 2 reps @ 60-70%
Sets 7-8: 1 rep @ 70+%

At the 12:00 mark…

Every 90 seconds, for 6 minutes (4 sets of):
Power Jerk x 4-5 reps @ 55-60% of 1RM Jerk

B.
Complete for time:
50 Toes to Rings
10 Strict Handstand Push Ups
500 Foot Shuttle Run (25′ increments) or 15/12 Calorie Assault Bike
40 Toes to Rings
10 Strict Handstand Push Ups
500 Foot Shuttle Run (25′ increments) or 15/12 Calorie Assault Bike
30 Toes to Rings
10 Strict Handstand Push Ups
500 Foot Shuttle Run (25′ increments) or 15/12 Calorie Assault Bike
20 Toes to Rings
10 Strict Handstand Push Ups
500 Foot Shuttle Run (25′ increments) or 15/12 Calorie Assault Bike
10 Toes to Rings
10 Strict Handstand Push Ups
500 Foot Shuttle Run (25′ increments) or 15/12 Calorie Assault Bike

Do not do this workout if you are participating in TEAM QUARTERFINALS

If you are participating in MASTERS QUARTERFINALS perform the following…
Five sets of:
500 Meter Row
300 Foot Shuttle Run (25′ increments)
15 Toes to Rings
7 Strict Handstand Push Ups

C.
Three sets of:
8-10 Dumbbell Bench Press
Followed by…
5-10 Deficit Tempo Push Ups @ 3111
Rest as needed between sets

*Set deficit height to 4-8″ based on ability.

Athlete Notes:
Just keep chipping away, that’s the name of the game in today’s workout. The goal should be 1-2 sets on all rounds of toes to rings. See if you can go unbroken on the handstand push-ups (consider using the open standard) and then push the pace on those shuttle runs. That’s your chance to shake the arms out but don’t dog them, we want you running hard and pushing the effort.