May 17, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds, not for time, of:
200 Meter Run
30 Single Arm Dumbbell Push Press (35/20 lbs; 15 per side)
60 Second Wall Sit

A.
Build to Today’s 3-RM Push Press

Followed by…

Every 90 seconds, for 12 minutes (8 sets) of:
Push Press x 2 reps @ 90% of today’s 3-RM

B.
Every 3 minutes, for 6 minutes (2 sets) of:
20/15 Calorie Assault Bike
10 Single Arm Dumbbell Hang Clean and Jerk (80/60 lbs) (5 each arm)
10 Bar Muscle Ups

Followed by…

Every 3 minutes, for 6 minutes (2 sets) of:
20/15 Calorie Assault Bike
15 GHD Sit Ups
3 Rope Climbs

Rest 2-3 minutes and repeat the entire workout.

C.
Three sets of:
Dumbbell Bench Press x 12 reps
Rest as needed
Supinated Grip Strict Pull Ups x 10-12 reps
Rest as needed

Use a band to assist if needed in order to control throughout the entire pull up

D.
Three sets of:
Suitcase Carry x 100 Feet each arm
Rest as needed
Prone Plank Hold x 60 seconds
Rest as needed

Athlete Notes:
For this workout, your goal should be to get at least 30 seconds of rest after each interval. As the workout goes on and fatigue sets in, breaks will become longer, sets will become shorter, and you’re going to have to really focus on staying diligent while the clock is moving. If you look at this as on the minute style work, you just have assault bike one minute, single arm dumbbell hang clean and jerks the next, and bar muscle ups the third. The second one is going to be assault bike one minute, GHD’s the next, and rope climbs the third. Since you’re not constricted to waiting for the minute, bank yourself some time early to try and hit some volume on the gymnastics. For most of you, the assault bike and the bar muscle ups will be what trips you up, so if you’re risking running into the next interval, drop the reps a bit to ensure you’re getting a little rest and able to hit each 3 minute section hard!