March 9, 2022 – Competition Program

Primary Training Session
Get Moving Warm-Up
Every 5 minutes, for 10 minutes (2 sets) of: (60-70% Intensity)
15/10 Calorie Machine of Choice
10 Handstand Shoulder taps
(1 Pull Up + 1 Toes to Bar) x 5

followed by…

Every 3 minutes, for 9 minutes (3 sets) of: (80-90% Intensity)
10 Burpee Box Jump Overs (24/20″)
10/7 Calorie Assault Bike
30 Foot Handstand Walk OR 2-3 Wall Walks

A.
Three sets of:
Single Arm Landmine Row x 10-12 reps @ 3011 each arm
Rest as needed

B.
Two sets of:
Single Arm Overhead Carry x 100 Feet each arm
Rest as needed
Suitcase Carry x 100 Feet each side
Rest as needed

C.
Three rounds of:
5 minute Assault Bike or Concept 2 Bike Erg @ 70-80%
100 foot Farmer Carry (53-70/35-53)
50 Drag Rope Double Unders or 75 Double Unders
5 Minute Row @ 70-80%
100 foot Sandbag Bearhug Carry (100-150/75-125)
100 foot Handstand Walk OR 5 Wall Walks

D.
Every 2 minutes, for 8 minutes (4 sets) of:
Front Rack Kettlebell or Barbell Lunge x 20 steps total

Athlete Notes:
Cardio Wednesday! We’ve got a long sweaty workout for you today with a little bit of accessory and skill work mixed in. Use today as a chance to really hone in on your double under and handstand walk technique. The row and bike should be done at 70-80% and the whole workout shouldn’t exceed 70-80% of your max HR.