November 14, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds of:
60 Second PUsh-Up Plank Hold
10 Tempo Ring Rows @ 1111
10 Tempo Push-Ups @ 1111
30 Seated Knee Tucks
100 Single Unders

A.
Three sets of:
8-10 Back to Wall Donkey Kicks + 30-45 Second Back to Wall Hold on the Last Rep
Rest as needed

Followed by…

Three sets of:
3-5 Toe Slide Press to Handstand on Wall
Rest as needed

Followed by…

Three sets of:
30 Second Nose to Wall Handstand Hold
20 Nose to Wall Shoulder OR Thigh Taps (10/side)
15-30 Second Nose to Wall Handstand Hold
Rest as needed

B.
Every minute, on the minute, for 5 minutes:
25 Foot Handstand Walk for Speed

Immediately followed by…

Every minute, on the minute, for 5 minutes:
25 Foot Backwards Handstand Walk

Immediately followed by…

Set up an obstacle course of your choosing, something that takes about 15-30 seconds to complete, and then complete as many runs through that as possible in 10 minutes.

Suggestions:
-Ramp and Stairs
-Weave Around Cones
-Pirouettes
-Free Standing HSPU Section
-Parallel Bars (be safe here)

Let us know what you set up for yourself!

*Modification for all of this is to spend the 20 minutes working on accumulating distance and comfort in a handstand walk. If you can walk but cannot yet perform obstacles, try setting out some cones and working on going around them.

C.
Every minute, on the minute, for 30 minutes (6 sets of):
Station 1: 16/12 Calorie Echo/Assault Bike OR 150-200 Meter Run
Station 2: 20 Toes to Bar
Station 3: 75 Double Unders
Station 4: 6-8 Sandbag to Shoulder (150/100lbs) + Max Ring Muscle Ups in the remaining time.
Station 5: Rest

Athlete Training Notes:
We’ve got another cardio gymnastics EMOM coming up today. This one will also add in some grunt work as you have to get past the sandbag cleans to get to the ring muscle up reps. Station 1 should be something that takes you about 45-50 seconds at around a 7-8/10 effort. We don’t want you sprinting that station today. From there you should be straight up to the bar on those toes to bar where we’re looking for 1-2 sets to get the 20 reps. These should be done in around 30-35 seconds if you stick to that and start right away. After that you’ve got 75 double unders which will take around 45 seconds (give or take) to complete. Then the last working station is the sandbag to shoulder straight into the ring muscle ups. We’re looking for that to be an unbroken set on the sandbag, so around 15-20 seconds to get the 6-8 reps, and then you’ll have about 30-40 seconds on the rings. Utilize that rest minute to recover and then repeat the effort a few more times.