December 17, 2021 – Competition Program

Primary Training Session
Skill Based Warm-Up

Every 5 minutes, for 15 minutes (3 sets of):
Row 250/200 meters
25-Foot Handstand Walk
10 Burpees Over the Erg
25-Foot Handstand Walk
20 Empty Bar Thrusters

*Perform this at 70-80-90% effort.

A.
Complete reps 21,15 and 9 of:
Calorie Row
Dumbbell Power Cleans (50/35 lbs)
Toes to Bar
Strict Handstand Push Ups

When the clock reaches 12 minutes, perform the following…

Complete reps 21,15 and 9 of:
Calorie Row
Dumbbell Front Squats (50/35lbs)
Dumbbell Facing Burpees

B.
Every 90 seconds for 9 minutes:
Odd Rounds: 4 Back Squats @ 65-70%
Even Rounds: 2 Back Squats @ 75-80%

C.
Three rounds of:
60 second Plank
50 Foot Suitcase Carry (25ft each side)

Finish with. . .

Three sets of:
30 seconds max GHD Sit-Ups
30 seconds rest

Athlete Notes:

We’ve got a classic 21-15-9 style workout with some common open style movements. You goal should be to push for unbroken sets here while still transitioning quickly from movement to movement. The most difficult will likely be the power cleans into the toes to bar, especially on the 21’s and 15’s. If you have to break here, do so quickly, shake your hands out, and get back after it! Use this workout as an opportunity to test your movement quality and speed to see how you can go as fast as possible without risking no-reps. For the strict handstand push-ups, please use a rep scheme that would allow you to finish them in 3 sets or less. When you get to the second 21-15-9 segment, that one is just all go. The movements and loading are simple enough and light enough that you shouldn’t have to think about it. Just shut your brain off and enter the pain cave.. the faster you push, the sooner it’s over :).