January 26, 2022 – Competition Program

Primary Training Session
Warm-Up Primer
Three rounds, individually OR synchronized with a partner, of:
12/9 Calorie Row
12 Wall Balls (14-20/10-14)
9 Bar Facing Burpees Over the Barbell
6 Strict Handstand Push-Ups
3 Bar Muscle Ups OR 6 Strict Ring to Sternum Pull-Ups

*Increase effort each round.

A.
Build to 90% of your Current 1-RM Bench Press

(This does not need to be a max effort attempt. Just something that feels heavy)

Six sets of:
Bench Press x 2 reps @85%
Rest as needed

B.
Six sets of:
Deadlift x 2 reps @21X1
Rest as needed

C.
Three sets for times of:
300 meter Assault Run or 400 meter Run
10 Burpee Box Overs (46/42″)
12 Ring Muscle-Ups
10 Burpee Box Overs (46/42″)
300 meter Assault Run or 400 meter Run
Rest 3 minutes

D.
Against a 5 minute clock:
200 Double Unders
Max Rope Climbs
Rest 5 minutes then repeat.

Athlete Notes:
Today’s workout is a fun little up the ladder/down the ladder. What we’re looking for here is consistency. If you blow the first set out of the water but then drop off by over a minute, you probably went to hard. That said, you do get 3 minutes to recover, so push the pace here. The run should be slightly faster than mile pace. Your burpees should be chest to deck as soon as your feet hit the ground. For the muscle ups, we’re looking 1-2 sets to get the 12 each round – so modify accordingly. When you go back up the ladder (back to the burpees and run) you should actually pick the pace up knowing that the skill movement is over and all you have left is some grit followed by rest. How fast can you go, recover, and repeat?