June 6, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up

Four sets of:
300 Meter Row
100-Foot Farmer Carry (moderate-heavy weight)
50-Foot Single Arm Kettlebell Overhead Carry (each side)
Rest as needed

A.
Build to today’s 2-RM Push Press

Followed by…

Every 90 seconds, for 12 minutes (8 sets) of:
Push Press x 1 rep @ 100% of 2-RM

B.
Four rounds for time of:
28/21 Calorie Assault Bike
21 Toes to Bar
7 Burpee Dumbbell Deadlifts (50/35lbs)
5 Double Dumbbell Snatches
3 Dumbbell Devil’s Presses

C.
Three sets of:
100 Foot Single Arm Kettlebell Front Rack Carry (each side)
30 Banded Lat Pull-Downs
Rest as needed

D.
Three sets of:
Dumbbell Hammer Curls x 12 reps
Followed by…
Dumbbell Reverse Flyes x 12-15 reps
Rest as needed

E.
Every minute on the minute, for 12 minutes (4 sets) of:
Station 1: V-Up x 30 seconds
Station 2: Hollow Rock Hold x 30 seconds
Station 3: Russian Twists x 30 seconds

Athlete Notes:
Grip and more grip in today’s workout. The only break you’re going to get is while you’re on the assault bike! Try to hit the bike each round at a consistent pace, we don’t want to see you sprint the first round then double or triple that time later on. If you can keep each bike to around 1:10-1:30, then you’re doing solid. For the toes to bar, we’re looking for 1-2 sets on the first couple rounds, then maybe 2-3 sets by round 3 and 4. Then when you get to the dumbbell movement we’d like to see you keep moving and try not to stop. If you have to break, take a quick one and get right back at it. Who’s going to go unbroken on the dumbbells??