October 13, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
60 Second Wall Sit
45 Seconds of Banded Good Mornings
15 PVC Pipe Overhead Squats
50 Foot Monster Walk Forward
50 Foot Monster Walk Backward

Followed by…

Three sets of:
5 Broad Jumps for Distance
Rest 60-90 seconds between sets

A.
Every minute, on the minute, for 8 minutes:
3 Hang Power Snatches @ 55%

B.
Every minute, on the minute, for 10 minutes:
Banded Wide Foot Box Squats to 2″ Above Parallel x 3 reps

**Special Notes**
-Load the bar to 50% of your 1RM and then add band tension that takes the lockout to an extra 30-35%.
-The focus is on standing up out of the bottom as fast as you possibly can. The purpose is not to lift heavy but to lift each rep with maximal speed.

C.
For time:
100/80 Calorie Row
100 Wall Balls (20/14lbs)
100 Deadlifts (155/105lbs)

*Partition the reps however you want, start on whatever you want. But, if you break at all you must switch movements.

TIME CAP = 15 MINUTES

D.
Three sets of:
8-10 Right Leg Bulgarian Split Squats
8-10 Left Leg Bulgarian Split Squats
Rest 30 seconds
Max Unbroken Banded Hamstring Curls
Rest 60 seconds

E.
Accumulate 100 Sit-Ups in as few sets as possible.

Athlete Notes:
We saw a workout like this come up not too long ago in the Wodapalooza Individual qualifiers. It’s a pick your poison workout where you’re trying to get everything done in the fastest and most efficient way that your skillset as an athlete allows for. The goal here is to be moving the entire time and using only transitions to rest. Everyone is going to be a little bit different with how to approach this workout so write down a couple different strategies on the whiteboard and then don’t be surprised if you have to move to plan C. Make sure you let us know what you opted for so that if we run it back down the road you can stick with the strategy and go faster, or opt for a different one to see if that improves your time. Quick note for when you’re deciding, usually shorter faster sets are going to be the way to go. The last thing you want to do is be stuck with 50 deadlifts at the end and have to break it multiple times without any other movements to transition to. Keep that in mind when you’re chipping away.