March 31, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds at ascending effort of:
200 Meter Run
15/10 Calorie Bike
300 Foot Shuttle Run (25 or 50 foot increments)
100 Foot Double Kettlebell Overhead Carry

A.
Every 90 seconds, for 15 minutes (10 sets of):
Hang Snatch x 2
Sets 1-3: 65-70%
Sets 4-6: 75%
Sets 7-8: 80%
Sets 9-10: 80+%

*You may touch and go or drop and reset.

B.
Four sets of:
5 Front Squats @ 65%
Immediately followed by…
10 Back Squats (same bar)
Rest 2-3 minutes between sets

C.
For time:
150 Wall Balls (30/20lbs to 10/9′)
*Every break on the wall balls perform 7/6 Ring Muscle Ups

TIME CAP = 15 MINUTES

*If you cannot perform at least 25-30 wall balls unbroken with this weight, then modify to the 20/14lbs ball. Same for the muscle ups, if you cannot perform 7/6 unbroken regularly, consider dropping the reps to something more attainable in order to keep the intensity high. The goal would be minimal rest for an unbroken set on the rings until you’re deeper in the workout.

D.
Three sets of:
45-60 Seconds of Banded Palloff Hold Each Side
Rest as needed

E.
Three sets of:
12-15 Banded Straight Arm Press-Downs
12-15 Weighted GHD Back Extensions
Rest as needed

Athlete Notes:
Go big or go home. The more you break the more work you do. Can any of you perform Karen unbroken with the 30/20lbs ball? If you know you’re going to break, be smart and come up with a rep scheme, and then don’t be afraid to rest a little bit to make sure that you’re going to make it to your next checkpoint. This workout has a little bit of strategy to go along with the grit required to finish.