October 4, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Assault Bike
50 Foot Single Arm Overhead Carry (each arm)
30 Second Nose to Wall Handstand Hold

Three sets of:
10/7 Calorie Assault Bike
20 Banded Pull Aparts
50 Foot Bear Crawl

A.
Four sets of:
Strict Press x 8-10 reps @ 3011 Tempo
Rest as needed

B.
Complete as many reps possible in 60 seconds of each movement:
Bar Muscle Ups
Rest 60 seconds
L-Sit Hold (Max Time)
Rest 60 seconds
Strict Ring Dips
Rest 2 minutes; Repeat for a total of TWO sets.

You may break your reps up into multiple sets. This is an accumulated score within the minute

C.
Five rounds for time of:
15 Toes to Rings or GHD Sit Ups
15 Push Ups

Followed by…

Five rounds for time of:
25-Foot Handstand Walk
10 Toes to Bar

D.
Three sets of:
Dumbbell Incline Bench Press x 8 reps
Rest as needed

Three sets of:
Dumbbell Reverse Flys x 15 reps @ 2222
Rest as needed

Athlete Notes:
This workout is all about volume accumulation. The first section will light your core and shoulders up, and then we expect you to be able to kick up into a handstand after continuing to elevate your heart rate and blast your core. For the first section, drop off the rings and straight into your push-ups, then right back up to the rings. We’re looking for unbroken on the rings and the push-ups throughout the 5 rounds, so pace and customize the reps accordingly. After the 5th round it’s time to kick straight up into a handstand. If you’re proficient we expect the 25 feet unbroken, run back to the pull-up bar, and start knocking out all 10 of the toes to bar. If you’re a little less proficient on the gymnastics, just accumulate the 25 feet or 3-4 attempts and then move to the toes to bar. All in we’re looking for this workout to take less than 5-6 minutes for the first section, and then less than 5-6 minutes for the second section.