September 23, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Two rounds of:
200 Meter Run
15 Single Arm Banded Presses
15 Bent Over Reverse Flyes
15 Lateral Raises
45 Seconds of Arms Only Echo/Assault Bike

Followed by…

Three sets of:
5 Burpee Broad Jumps for Distance
Rest as needed

A.
Every minute, on the minute, for 10 minutes:
Banded Speed Bench Press x 3 reps

*Load the bar to 50% of your 1RM and add 25% band tension. The goal is maximal speed so if the bar speed slows down at all then decrease loading or tension.

B.
Five sets of:
Power Jerk x 3-5 reps @ 80+%
Rest 60-90 seconds between sets

C.
Three sets of:
15-20 Wall Facing Strict Handstand Push-Ups*
12-15 Pronated Grip Bent Over Rows
Rest as needed

*Add as many pads needed to decrease the difficulty and accumulate the reps.

D.
Complete as many rounds and reps as possible in 30 minutes of:
20 Toes to Bar or GHD Sit-Ups
3 Handstand Pirouettes
40 Drag Rope Double Unders
*2 Rope Climbs or Ring Muscle Ups
3 Handstand Pirouettes
400 Meter Run

*Every round you will increase by 2 Rope Climbs or Ring Muscle Ups.

If you cannot perform handstand pirouettes then substitute wall walks instead.

E.
Three sets of:
90 Second Weighted Chinese Plank
40-50 Banded Triceps Pressdowns

Athlete Notes:
Long and consistent here. We’re mixing some skill work with some aerobic work. The goal should be 1-2 sets on all sets of toes to bar, then work on efficiency on those pirouettes. Try to kick up and go and see if you can get them without having to rest too much. After that you’ll grab the drag rope and try to knock out the 40 in as few attempts as possible. Then we’re on to the rope where efficiency is going to be your friend especially as rounds creep higher and higher. Set a goal for time per climb and then try to stick to that. As you get tired account for that and add a few extra seconds per climb, but since you get to use your feet try not to waste too much time on the ground between reps. After that you’re back to another set of pirouettes then out the door for a 400 meter run. We’re looking for that to be your active recovery in the workout. Push at around your 5k pace or slightly faster so that you can come back in and hammer away on the skills portions. The goal is to keep your round splits as close as possible throughout. If the first round takes you 5 minutes and round 2 takes you 10 then you know something went wrong.