November 25, 2023 – 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.
Every minute, on the minute, for 10 minutes:
Power Clean + Power Jerk x 1 @ 75%

B.
Every 2 minutes, for 8 minutes (4 sets of):
Barbell Power Row x 5 reps @ 80+% of 1RM Clean

C.
Four sets of:
8-10 Dumbbell Bench Press
Rest as needed

D.
For time:
10 Bar Muscle Ups
250 Meter Row
15 Burpee Pull-Ups
250 Meter Row
30 Chest to Bar Pull-Ups
250 Meter Row
15 Burpee Pull-Ups
250 Meter Row
10 Bar Muscle Ups

TIME CAP = 12 MINUTES

E.
Accumulate 100 Weighted Side Bends (each side)

Athlete Training Notes:
A lot of pulling coming up in today’s workout. The goal here is big sets on the gymnastics, consistent paces on the rower and burpee pull-ups. Aim to hit the first 10 bar muscle ups in 1-2 sets based on your ability. Hop on the rower and try to pull at about 5 seconds per 500m faster than what you’d hold for a 5k. After that we’re looking for about 3-4 seconds per rep on the burpee pull-ups. The next row will be about the same pace as the first but check in with yourself and see how your pull fatigue is coming along. If you can go a little faster hold back til after the 30 chest to bars. For those we’re looking 2-3 sets again based on ability. If you have to break it more than that then make the breaks quick. Now is a time where you can pick the row up a bit if you’ve got a bunch left in the tank. Look to be slightly faster on the second set of burpee pull-ups, hit the last row at a hard pace but one where you can still go straight to the pull up bar and knock out the final 10 bar muscle ups in 1-2 sets. The goal here is to work on what paces you can hold while not wasting time staring at the pull up bar afterwards. Does it make sense to crush the 250’s then spend 20 seconds resting before your pull up bar movement? Probably not. Take not of that, what are your transitions like and how quickly can you move from spot to spot? Also, how many breaks are you taking? If you pushed harder or slowed down on the row, how would this affect that?