November 12, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Complete as many rounds and reps possible in 20 minutes, performed at 80%, of:
500 Meter Row
50 Foot Walking Dumbbell Lunge
400 meter Run
10 Burpee Dumbbell Deadlifts

A.
Every 2 minutes, for 10 minutes (5 sets) of:
15 Deadlifts @ 50% of 1-RM Deadlift

Perform touch and go, but DO NOT BOUNCE. Pretend your phone is under the plate. You can touch it, but do not even let the full weight of the bar rest on the ground. You may use straps.

(Please do not put your phone under the plates…)

B.
Complete one of the following…

Option A:
Every minute, on the minute, for 6 minutes:
3-5 Ring Muscle Ups

Option B:
Every minute, on the minute, for 6 minutes:
3-5 Bar Muscle Ups

Option C:
Every minute, on the minute, for 6 minutes:
1-2 Rope Climbs

C.
Every 8 minutes, for 32 minutes (4 sets) of:
200 Meter Run (Assault Runner if possible)
15/10 Calorie Assault Bike
20 Single Dumbbell Step Ups (70/50lbs)
15/10 Calorie Assault Bike
200 Meter Run (Assault Runner if possible)

Athlete Notes:
The final workout to end the week is another sh*t sandwich. We’re looking for all these intervals to take around 4 minutes or so. Push the pace, see how fast you can go, then use that extensive rest to recover and hit the next interval hard! Finish the week strong.