October 31, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Machine of Choice
100 Foot Single Arm Kettlebell Front Rack Carry (each arm)
10 Goblet Hold Kang Squats
10 Kettlebell Sumo Deadlift High Pulls

A.
Every 2 minutes, for 14 minutes (7 sets) of:
Squat Clean
Sets 1-3: 3 reps @ 67.5-72.5%
Sets 4-6: 2 reps @ 77.5-82.5%
Sets 7: 1 rep @ 85+%

*Do not touch and go.

B.
Back Squat
Set 1: 10 reps @ 50%
Set 2: 20 reps @ 50-60%
Set 3: 10 reps @ 60%
Rest 2-3 minutes between sets

C.
Four sets for times of:
10/8 Ring Muscle Ups
50 Foot Handstand Walk
20/15 Calorie Assault Bike
50 Foot Handstand Walk
Rest 2 minutes

TOTAL TIME CAP = 22 MINUTES

Customizations:
Ring Muscle Ups
1:1 Bar Muscle Ups
2:1 Toes to Bar
2:1 Handstand Push-Ups

Handstand Walk
2-3 Wall Walks

D.
Three sets of:
10 Right Leg Weighted Step Ups
15 Right Leg Unweighted Step Ups
10 Left Leg Weighted Step Ups
15 Left Leg Unweighted Step Ups
6-8 Glute Ham Raises
Rest 90 seconds

Athlete Notes:
We’re working some gymnastics volume and speed today. Your goal on the ring muscle ups is 1-2 sets to knock out either the 10/8 reps or as many as you can. Given that you’re coming off a rest we want you pushing those hard. After that it’s a quick shake of the arms and then kick up to the handstand. For today we’d rather see you go too early and risk failure rather than wait longer and waste time. For the assault bike you’re going to want to hit this somewhere around what your EMOM pace typically is, maybe even faster. A good goal is to be under 60 seconds for the 20/15 calories. The final handstand walk we’re doing the same as the first, kick up and see what happens. If you fall, so be it, but at least you’re pushing the transitions hard! Get a couple deep breaths in during the rest and try to repeat the effort as the volume accumulates! Please note the customizations and pick what allows you to finish close to or under that 22 minute time cap.