November 2, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds at ascending effort of:
10/7 Calorie Assault Bike
5 Burpee Broad Jumps
50 Foot Walking Lunge
50 Foot Bear Crawl

A.
Five sets of:
Bench Press x 1 rep @ 80%
Rest 2 minutes between sets

B.
Every minute, on the minute, for 20 minutes (5 sets of):
Station 1: 17-20/14-17 Calorie Assault Bike
Station 2: 15 Toes to Bar
Station 3: 10 Burpee Box Jump Overs (24/20″)
Station 4: Rest

At the 20:00 mark…

Three rounds for time of:
17-20/14-17 Calorie Assault Bike
15 Toes to Bar
10 Burpee Box Jump Overs (24/20″)

C.
Three sets of:
8-10 Half Kneeling Landmine Presses (each arm)
8-10 Chest Supported Rows
Rest as needed

D.
Three sets of:
10-12 Dumbbell Overhead Triceps Presses
10-12 Bodyweight Triceps Extensions
Rest as needed

Athlete Notes:
The 20 minute section of today’s workout doesn’t seem to bad, right? You get a full rest minute, the stations aren’t overly aggressive like they sometimes can be… then we add in the three rounds for time at the end and take away the rest minute. We’re expecting that three rounds to be in the 7-9 minute range, so you’re going to have to push the pace. That’s when it’ll hurt. Unbroken on the toes to bar, consistency on the burpees, and hammer the bike on that last round to bring yourself home!