October 13, 2021 – Competition Program

Primary Training Session
Movement Primer

Three rounds at increasing effort of:
12/10 Calorie Row
100 Foot Pec Stick Walk or Pec-Activated Med-Ball Walk
30 second Side Plank (each side)
100 Foot Sandbag Carry
10 Empty Barbell Romanian Deadlifts
5 Box Jump Step-Downs (any box height)

A.
Three sets of:
Deadlift x 8 reps @ 70% of 1-RM Deadlift
Rest as needed

B.
Ten rounds for time of:
200 Meter Run
4 Chest-to-Bar Pull-Ups
8 Wall Ball Shots (30/20lbs)
12 Box Jump Overs (Jump up, step down – 24/20″)
8 Wall Ball Shots (30/20lbs)
4 Chest-to-Bar Pull-Ups
Rest 60 seconds

Record total time including 60 seconds of rest

C.
Three sets of:
60 seconds Bearhug D-Ball or Sandbag Hold (150/100lb.)
15 seconds transition
60 seconds Max Rep GHD Sit-Ups
45 seconds rest

Finish with. . .

For quality:
100 Reverse Hypers @ 50% of 1-RM Back Squat

Athlete Notes:
Today’s workout is a great way to get some volume in by completing a lot of small sets. This workout is going to test your ability to transition, which is arguably a skill in and of itself. Your goal should be to complete all of the movements unbroken, see how hard you can push, and then recover quickly during that minute rest. We are looking for this workout to be under 35 minutes, so you’re going to have to push hard to do that! It all starts with the run. Coming off the rest we want that to be hit at a fast pace, and then it’s short reps and quick transitions from there! Please be sure to step down on the box jumps, we don’t want any injuries, and bounding often is a higher risk than reward. Have some fun and let us know how it goes! Tell us your wins!