May 10, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Every 4 minutes, for 12 minutes (3 sets) as a warm up:
90 Second Bike, Row, or Jog
10 Russian Kettlebell Swings
10 Goblet Lunges
50 Foot Front Rack Carry Each Side
10-15 Air Squats

A.
Every 3 minutes, for 9 minutes (3 sets) of:
15 Power Cleans @ 40-50% of 1-RM Clean

Focus on efficiency

B.
Every minute, on the minute, for 21 minutes (7 sets of):
Station 1: 20-22/16-18 Calorie Row
Station 2: 1 Round of Dumbbell DT (50/35lbs)
Station 3: 10 Box Jump Overs (30/24″)

Rest until the 23:00 mark, then…

Two rounds for time of:
20-22/16-18 Calorie Row
1 Round of Dumbbell DT
10 Box Jump Overs (30/24″)

“DT”
12 Deadlifts
9 Hang Cleans
6 Shoulder to Overhead

C.
Three sets of:
Single-Arm Dumbbell Row x 8-10 reps each @ 2111
Rest 30 seconds
Weighted Wall Sit Hold x 60 seconds
(front-rack kettlebells or goblet hold a kettlebell to add loading)
Rest 30 seconds

Athlete Notes:
We’ve done something similar to this before. It’s a great test to try and go straight from the row into a tough cycling piece like DT. Use the box jump overs as your rest minute, they should be done in 20-25 seconds or less. The goal here is to take close to the full minute on the first station and then have to go straight to the barbell and knock it out. DT is tough enough getting a round in a minute, so if you have to scale the reps to keep the intensity high from the get-go, then go for it.