November 26, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Complete as many rounds and reps as possible in 15 minutes of:
Run 200 Meters
Three rounds of Cindy*

*Cindy = 5 Pull-Ups, 10 Push-Ups, 15 Air Squats

Begin around 75% and increase intensity as the primer progresses.

A.
Every 3 minutes, for 9 minutes (3 sets) of:
25 Deadlifts @ 30-40% 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 as many reps as possible in 5 minutes of one of the following:
Option A: Ring Muscle Ups

Option B: Bar Muscle Ups

Option C: Rope Climbs

Option D: Legless Rope Climbs

Note in the comments section which option you chose.

C.
Every 2 minutes, for 32 minutes (8 sets of):
Station 1 – 25-28/20-23 Calorie Row
Station 2 – 22-25/17-19 Calorie Assault Bike + 50 Double Unders

Athlete Notes:
Just when you thought we forgot about the EMOM, you thought wrong :). We couldn’t let you miss all the fun by hitting our 12 days of Thankfulness workout instead of our weekly EMOM so we popped it in on a Saturday for you. This week is a bit of a different format. The calories are very aggressive so we’ve paired them into a 2 minute segment to where we expect you to take around 80-90 seconds or so to complete the work. It’s all cardio and all grit, so grip and rip and hang on! Take a couple gasps of air then get ready to start that next station up.