February 8, 2022 – Competition Program

Primary Training Session
A.
Three rounds at 70-80% effort of:
10/7 Calorie Machine of Choice
100 foot Suitcase Carry (each arm)
5 Single Arm Deadlifts (each arm)
10 Goblet Hold Good Mornings
15 Goblet Squats
20 Supinated Grip Band Pull Aparts

B.
Every 90 seconds for 15 minutes (10 sets):
12/9 Calorie Assault Bike
1 Squat Clean @ 80%

C.
For time:
50/35 Calorie Assault Bike
100 Double Unders
50 Chest-to-Bar Pull-Ups
100 Double Unders
50/35 Calorie Assault Bike

D.
Tabata Knee Tuck

20 Seconds On
10 Seconds Off
For a total of 8 rounds

Athlete Notes:

Today’s workout is a nice little sandwich. The good news is that it’s just one round! For the first assault bike we’d recommend hitting the first 60-70% at a hard pace, likely comparable to what you would hold in a 5-10 minute max calories test. The last 30% or so you can ease off the throttle just slightly. If you drop too much it’ll take away too much of your time, but the idea is to be able to hop off the bike and hit 100 double unders unbroken right away. After the dubs you’ll move to the chest-to-bars where we’d like to see you crank them out in 2-3 sets tops. Ideally you’re hitting a big set right off the bat and then chipping at the last few in 1-2 more sets. If you cannot complete 50 in 2-3 sets, consider dropping the total amount. We’re going for unbroken again on the second set of 100 dubs, and then comes the fun. The last 50/35 calories on the bike needs to hurt. This is where you develop resiliency and toughness. The faster you go the sooner it’s done, so you might as well go hard!