August 13, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Every 4 minutes, for 12 minutes (3 sets of):
10/7 Calorie Bike
50 Foot Bodyweight Walking Lunge
3-5 Wall Walks
50 Foot Double Dumbbell Overhead Carry

A.
Complete as many reps possible in 60 seconds of:
Strict Handstand Push Ups to a Deficit (6″/4″)

Rest seconds, followed by…

Complete as many reps possible in 60 seconds of:
Strict Handstand Push Ups to a Deficit (3″/2″)

Rest seconds, followed by…

Complete as many reps possible in 60 seconds of:
Strict Handstand Push Ups

The scoring for this workout will be:
First round 1 rep completed = 3 reps
Second Round 1 rep completed = 2 reps
Third Round 1 rep completed = 1 rep

B.
Every 5 minutes, for 20 minutes (4 sets) of:
400 Meter Run
10 Burpee Box Jump Overs
15 Russian Kettlebell Swings (32/24kg)
20 Burpees to a Plate

Rest 5 minutes, followed by…

Every 5 minutes, for 20 minutes (4 sets) of:
500 Meter Row
10 Dumbbell Burpee Deadlifts (50/35 lbs)
10 Dumbbell Thrusters
10 Dumbbell Deadlifts

C.
Spend any extra time today on mobility and stretching. New cycle officially starts on Monday so make sure you feel the best you can!

Athlete Notes:
Today’s workout is meant to be a little bit of a capacity test. We don’t envision having more than 45 to 60 seconds of rest between rounds so the goal here should be unbroken movements, and consistent pacing. If your first round is 3 minutes and your second is 4 minutes 30 seconds then you know something went wrong. Try to maintain splits that are within about 10-15 seconds of each other. A big focus on this first offseason cycle is going to be capacity so start learning how to best pace yourself through workouts today.