November 27, 2021 – Competition Program

Primary Training Session

Muscle Activation
Two sets of:
100-Foot Pec-Activated Med-Ball Walks
Rest as needed

Warm-Up Primer
2000 meter Row @ 5-10km PR Pace
Start at your 10km pace and finish around your 5km pace

Rest 3 minutes and then. . .

Every minute on the minute for 10 minutes:
Row 200/150 meters @ 2km PR Pace

At the 12 minute mark. . .

Four rounds @ 75-80% effort of:
25-Foot Handstand Walk
1 Legless Rope Climb

A.
Fifteen sets of:
Banded Deadlift

x 2 reps @ 50% of 1-RM Deadlift

Stand with the bar as fast as you can. Lower the bar to a dead stop and repeat for all reps.

The band tensions should add about 25% tension at lockout of what your current 1-RM Deadlift is. The total weight will be roughly 75% of 1-RM at lockout.

B.
For time:
Three rounds of:
15 Deadlifts (185/125 lbs)
15 Pull-Ups

immediately followed by. . .

Three rounds of:
12 Front Squats (185/125 lbs)
12 Chest-to-Bar Pull-Ups

Followed by. . .

Three rounds of:
9 Shoulder to Overhead (185/125 lbs)
9 Bar Muscle-Ups

Time Cap = 15 Minutes

C.
Every minute, on the minute, for 12 minutes:
Station 1: 30 second RKC Plank
Station 2: 15 V-Ups
Station 3: 30 second Hollow Hold
Station 4: 20 Weighted Russian Twists (10 each side – 25/15 lbs)

Athlete Notes:
A little barbell and a lot of gymnastics make up today’s workout! Today’s workout is a little spinoff of the WZA qualifier from this year. We loved that workout because it really tested athlete’s gymnastics endurance, and pain tolerance picking up the barbell. We made ours a little harder by having you do three rounds of the same reps instead of the descending rep scheme format, so you’re welcome :). One note, if you start to tear your hands at all today, please don’t be a hero, nobody has time for torn hands in training, so be smart! Now, to attack this workout, we are going to have to be smart and strategic. It’s a lot of gymnastics pulling, so if you go too hot you’ll burn yourself out for the later rounds. What we’d recommend for most of you is to assess what your capabilities are and game plan around that. If you know that you’re great at pulling, we might suggest hitting bigger sets until you start to fatigue. Most of you would benefit from the pull-ups and chest-to-bars being done in 1-2 sets each round, but if you have to break more, that’s ok, just know that you’re going to have to hit the barbell harder or rest less during transitions. The barbell is a different story, we’d like to see this unbroken if possible because it gets REALLY hard to pick it back up. That said, if going unbroken means you’re going to have to take a 30 second rest before picking it up, then you may want to adjust that strategy. This workout comes down to knowing your abilities, knowing where you can push on this workout, and minimizing your rest breaks. Have some fun and earn your weekend!