May 6, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Every 3 minutes, for 9 minutes (3 sets of):
20 Reverse Lunges
10 Pull-Ups or Ring Rows
50-Foot Sandbag Carry (150/100 lbs)
15/10 Calorie Assault Bike

A.
Every 2 minutes, for 14 minutes (7 sets):
Front Squat
Set 1: 5 reps @ 65%
Set 2: 4 reps @ 75%
Set 3: 3 reps @ 80%
Set 4: 2 reps @ 85%
Sets 5-7: 1 rep @ 90%

Followed by…

One set of:
Front Squat x Max Reps @80%

Stop if your form starts to break down.

B.
Ring Muscle-Up Skill Session:
Two sets of:
Muscle up Transition on Low Rings with Feet on a Box x 3-5 reps

Followed by…

Two sets of:
Muscle up Transition on Low Rings with Calves on a Box x 3-5 reps

Followed by…

Two sets of:
Peekaboo Swings x 6-8 reps

Followed by…

OPTIONAL

Two to three sets of:
Peekaboo Swing + 2 Ring Muscle Ups + 2-3 Dips + 15-20 second Hold at the top of the last dip.

C.
Complete as many rounds and reps as possible in 5 minutes of:
2 Rope Climbs
30 Drag Rope Double Unders (50 regular double unders)

Rest 2 minutes and then …

Complete as many rounds and reps as possible in 5 minutes of:
5 Muscle-Ups
15 Air Squats

Rest 2 minutes and then …

Complete as many rounds and reps as possible in 5 minutes of:
8 Strict Handstand Push-Ups
8 Double Dumbbell Front Squats (70/50 lbs)

D.
Three sets of:
40 Russian Twist @ 1111 Tempo (20 each side)
Rest as needed

Athlete Notes:
All sorts of skill work is mixed into today’s workout. The good news is that the reps are all low. The bad news is that since they’re low we expect you to start them sooner :). For the first portion, really focus on your footwork on the rope. Getting a solid foot hook will really help save your forearms and shoulders going forward. For the second portion, your arms get a complete rest on the air squats so push to jump right back up on the rings each time. If you’re starting to fatigue, just slow the pace on the air squats a bit. You’ll lose more time staring at the rings than you will slowing down your squats. When you get to that final portion it’s somewhat of an inverse from the second section. Your arms will be doing the tough work and then get a slight “break” for the squats. How long can you stay unbroken on those handstand push-ups?