November 13, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Two rounds of:
60 Second Bike at Ascending Effort
50 Foot Monster Walk Forward
50 Foot Monster Walk Backward
15 Banded Kickbacks (each leg)
15 Goblet Squats

Followed by…

Two sets of:
10 Max Effort Med Ball Lateral Speed Throws Left
Rest 60 seconds
10 Max Effort Lateral Speed Throws Right
Rest 60 seconds

A.
Take 15-20 minutes to build to today’s heavy…
3 Position Hang Snatch
(High – Mid – Low Hang)
*Do not drop the bar between reps*

B.
Every 2 minutes, for 10 minutes (5 sets of):
Back Squat x 10 reps @ 65%

C.
Against a 2 minute clock, complete as many rounds and reps as possible of:
Run 200 Meters
10 Thrusters (115/85lbs)
Max Bar Muscle Ups in the remaining time
Rest 60 seconds, then…
Against a 2 minute clock, complete as many rounds and reps as possible of:
Run 200 Meters
10 Hang Squat Cleans (115/85lbs)
Max Strict Handstand Push-Ups in the remaining time
Rest 60 seconds then repeat EVERYTHING, starting with the first AMRAP, for FOUR total sets (24 total minutes).

**If strength is your primary need right now then substitute today’s metcon for the strength accessory option in the additional sessions.

D.
Four sets of:
50 Foot HEAVY Walking Lunge (Front Rack)
Rest 60-90 seconds between sets

E.
Five sets of:
15-20 GHD Sit-Ups
Rest 30 seconds between sets

Athlete Training Notes:
A little cardio, a little leg endurance, a good amount of gymnastics… and you have to move fast. What’s not to love? This workout is all about shutting that brain off, moving with speed and intention, going unbroken on the barbell, and then maxing out those gymnastics sets as best you can. The 60 second rest and change in stimulus each set should be enough to keep you moving at a high pace. Your goal should be about 40-50 seconds on the 200 meter run, then be done with the thrusters by about 1:15 on the clock – squat cleans may be around 1:20-1:25 because they’re naturally slower – and then try to get at least 30-45 seconds to max out those gymnastics sets. Use the 60 second rest to shake your arms out and get ready to go hard again. Don’t waste any time in this workout, that 2 minutes is going to go by FAST.