May 3, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Two rounds of:
200 Meter Run
15 Single Arm Banded Presses
15 Bent Over Reverse Flyes
15 Lateral Raises
45 Seconds of Arms Only Echo/Assault Bike

Followed by…

Three sets of:
5 Burpee Broad Jumps for Distance
Rest as needed

A.
Eleven sets of:
Strict Press x 3 reps @ 65%
Rest 60 seconds between sets

B.
Four sets of:
10 Dumbbell Bench Press
Rest 90 seconds between sets

*Goal is to be at a weight where you struggle to get the 10th rep for ALL FOUR sets.

C.
Individual Option:
For time:
15 Bar Facing Burpees
15 Overhead Squats (95/65lbs)
15 Wall Facing Strict Handstand Push-Ups
5 Rope Climbs OR 15 Bar Muscle Ups
15 Bar Facing Burpees
15 Overhead Squats (95/65lbs)
5 Rope Climbs OR 15 Bar Muscle Ups
15 Wall Facing Strict Handstand Push-Ups
15 Bar Facing Burpees
15 Overhead Squats (95/65lbs)

Team Option:
For time:
15 Burpees Over the Worm
15 Worm Squats
Followed by…
Females complete 1 Seated Legless Rope Climb (each)
Males complete 10 Wall Facing Strict Handstand Push-Ups (each)
*Then Switch*
Followed by…
15 Burpees Over the Worm
15 Worm Squats
Females complete 2 Legless Rope Climbs (each)
Males complete 15 Wall Facing Strict Handstand Push-Ups (each)
*Then Switch*
Followed by…
15 Burpees Over the Worm
15 Worm Squats
Females complete 3 Rope Climbs (each)
Males complete 20 Wall Facing Strict Handstand Push-Ups (each)
*Then Switch*
Followed by…
15 Burpees Over the Worm
15 Worm Squats” “Three sets of:
8-10 Single Arm Standing Dumbbell Presses (each arm)
Rest 30 seconds
10-12 Supinated Grip Inverted Rows
Rest 1-2 minutes

Athlete Training Notes
Today’s workout is all pulling and pressing. The team variation comes from last year’s final semi-finals workout and the individual version is an arugably nastier spinoff of it. The workout is a total of 45 bar facing burpees, 45 overhead squats, 30 wall facing handstand push-ups, and either 10 rope climbs or 30 bar muscle ups. How we’re looking for you to attack this one is to stay smooth and controlled on the burpees. Don’t blow your heart rate up too early or you’ll really struggle later on. Off the burpees you’re on to overhead squats. The bar should be light so unbroken is the expectation and you should try to crank them out so that you decrease time under tension before the handstand push ups. As soon as your hips pop open and you’re all the way stood up, drop into the next rep, don’t waste time at the top. Next up is the handstand push ups where we’re looking for 1-3 sets to get them done. If you can’t do wall facing just knock out regular and use a pad to decrease range of motion if needed. After those we’re on to either rope climbs or bar muscle ups depending on what your gym and/or class has available for you. Either one is a great pulling option so pick what you’d rather work on or have access to for the day. On those we’re looking for about 90 seconds or so to complete the reps so on the rope climbs take one breath between reps and on the bar muscle ups aim for 3 sets or less. After that you’re back to another set of burpees and overhead squats, where you’ll want the same pace as before. Once those are done it’s on to the rope or bar muscle ups again where if you’ve paced it right you should be able to hit them in about the same amount of time as the first go. You might even benefit from taking a quick second before the last rep to give your shoulders a break before the handstand push ups. On those we’re looking again for 1-3 sets to get the 15 reps. Once those are done it’s time to shut the brain off and go. We want your fastest set of burpees and overhead squats that you’ve got while still maintaining the standard. Empty the tank and you’re on to the finish!