February 23, 2022 – Competition Program

Primary Training Session
Get Warm!
Every 6 minutes, for 12 minutes (2 sets) of: (60-70% Intensity)
15/10 Calorie Machine of Choice
10 Burpee Box Jump Overs (24/20″”)
50 Foot Handstand Walk OR 3 Wall Walks
(1 Pull Up + 1 Toes to Bar) x 5

followed by…

Every 3 minutes, for 9 minutes (3 sets) of: (80-90% Intensity)
10/7 Calorie Assault Bike
30 Foot Handstand Walk OR 1-2 Wall Walks

A.
Three sets of:
Single Arm Landmine Row x 10-12 reps @3011 each arm
Rest as needed
Single Arm Overhead Carry x 100 Feet each arm
Rest as needed

B.
Every 2 minutes, for 32 minutes (8 sets of):
Station 1 – 15-18/12-15 Calorie Row + 8-10 Down Ups
Station 2 – 15-18/12-15 Calorie Assault Bike + 100 foot Sandbag Bearhug Carry (100-150/75-125lbs)

C.
Three sets of:
Bulgarian Split Squat x 8-10 reps @2011 each leg
Rest as needed

Athlete Notes:
Wednesday’s during the open are for making sure your body is feeling right going into Friday. We want these to get you really sweaty, but it will all be lower impact movements in order to minimize the risk for soreness and fatigue. We’d like to see you hit each of these intervals hard, but you should never feel like you’re redlining at any point – that’s why we gave you ranges for all of the movements. You should look to finish each interval in around 90 seconds or so.