March 30, 2024 – Competition Program

Primary Training Session
Individual Warm Up:
Every 4 minutes, for 16 minutes (4 sets of):
200 Meter Row
*Pulling*
*Pressing*
10 Dumbbell Deadlifts
50 Foot Double Dumbbell Overhead Carry

Team Warm Up:
200 Meter Row
*Pulling*
*Pressing*
10 Worm Deadlifts
50 Foot Worm Overhead Carry

*Pulling:
Round 1: 10 Ring Rows
Round 2: 8 Strict Pull-Ups
Round 3: 8 Butterfly Pull-Ups
Round 4: 8 Chest to Bar Pull-Ups
(teams syncro the butterfly/C2B)

*Pressing:
Round 1: 10 Push-Ups
Round 2: 8 Hand Release Push-Ups
Round 3: 8 Strict Handstand Push-Ups
Round 4: 8 Wall Facing Strict Handstand Push-Ups

A.
Individual Option:
Against a 3 minute clock, perform as many reps as possible of:
400 Meter Row
10 Shoulder to Overhead (185/125lbs)
Max Rope Climbs OR Chest to Bar Pull-Ups in the remaining time.
Rest 3 minutes between sets and repeat for a total of THREE sets.

Team Option:
In MM and FF pairs…
Against a 3 minute clock, perform as many reps as possible of:
400 Meter Row (at same time)
10 Synchronized Shoulder to Overhead (185/125lbs)
Max Rope Climbs OR Synchronized Chest to Bar Pull-Ups in the remaining time.
Rest 3 minutes between sets and repeat for a total of THREE sets.

B.
Ten sets of:
3 Close Grip Bench Press @ 65% + 25% Band Tension
Rest 45 seconds between sets

OR

Ten sets of:
3 Close Grip Bench Press @ 75-80% (no bands)
Rest 45 seconds between sets

C.
Three sets of:
6-8 Standing Single Arm Dumbbell Press (each arm)
Rest 30 seconds
5 Weighted Pull-Ups
Rest 1-2 minutes

D.
Every minute, on the minute, for 12 minutes:
Station 1: 10-12 Strict Dips
Station 2: 10-12 Supinated Grip Bent Over Rows
Station 3: Rest

E.
Three sets of:
Max Effort Dumbbell or Barbell Skull Crushers (aim for 12-15)
Rest 1-2 minutes

Athlete Training Notes
Today’s workout is another old quarterfinals team workout. We hit this one last year. This one is all gas. Hammer the row, go unbroken on the barbell, then quick reps on the rope climbs working on fast transitions when you’re switching out. Use that 3 minute rest to regain composure then it’s time to hit it hard again. If you’re doing the individual option you’ll be doing the same thing just no synchro and no sharing of the rope or chest to bar pull-ups. A good goal is to try and get about 60 seconds on the rope or pull-up bar during each of the 3 sets. That 1:1 work:rest should be sufficient for allowing you to hit each of the three sets with max effort.