February 1, 2022 – Competition Program

Primary Training Session
Warm-Up Primer
Three rounds at 70-80% effort of:
10/7 Calorie Machine of Choice
100 foot Sandbag Bearhug Carry
50 foot Single Arm Overhead Carry (each arm)
15 Banded Face Pulls
15 Pronated Grip Band Pull Aparts
30 Banded Good Mornings

A.
Every 2 minutes, for 16 minutes (8 sets):
Clean from Below the Knee x 1 rep
(pause 2 seconds below the knee, then clean)

Build from approximately 70% to today’s heavy.

B.
Complete as many rounds and reps as possible in 12 minutes of:
100 Double Unders
50 Wall Ball Shots (20/14lbs)
25 Burpee Box Jump Overs (24/20″)

*Compare to December 14 2021

C.
Three rounds of:
30 Weighted Russian Twists (15/15 – 25/15 lbs)
20 Tuck Crunches

Athlete Notes:

Since the next couple weeks will be a transition into our next cycle, we’re going to repeat a couple workouts from before! Look back to your notes the first time we hit this workout and see what you could’ve done differently or better. Remember, you’re 8 weeks more fit this time so that just means you can get that much further :). Here are the notes from the first time we did this workout:

Today we’ve got a classic open style workout headed your way. The 12 minute time domain is quite common, as are these three movements. This workout is going to be a great test of your current cardio state. Challenge yourself to keep moving at a strong pace throughout this whole workout. For most people that second set of wall balls and/or burpees will be the major separator, so stay checked in there and don’t let yourself drop the ball or your pace fall off too much! Smart and concise breaks (if needed) on the wall balls are going to be key. Remember, you should never “plan” to break the double unders. However, if you do, take one breath and get right back at them! Your shoulders will definitely be on fire but just keep chipping away! Use this workout as an opportunity to learn how you like to mentally break things down as you move through higher repetitions. Rather than looking it as 50 wall balls, try knocking out 5 sets of 10.. hang on for 10, then just get through the next 10, then the next 10, and before you know it you’ve knocked out 30 reps. Whatever works for you, we want to hear it! Strategy and mental fortitude are often just as important as fitness when it comes to open workouts!