September 6, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
200 Meter Run
20 Banded Face Pulls
100-Foot Double Kettlebell Overhead Carry
20 Pronated Grip Banded Pull Aparts
100-Foot Double Kettlebell Front Rack Carry

A.
Every minute, on the minute, for 5 minutes:
Strict Press x 1 rep @ 80-85%

Every 2 minutes, for 10 minutes (5 sets):
Strict Press x 1 rep @ 90%

B.
Every minute, on the minute, for 12 minutes (4 sets) of:
Station 1: Bar Muscle Ups x 45-50% of Max Reps
Station 2: L-Sit Hold x 50-60% of Max Time
Station 3: Strict Ring Dips x 45-50% of Max Reps

You may break your reps up into multiple sets. This is an accumulated score within the minute

C.
Complete for time:
30 GHD Sit Ups
21 Burpee Pull Ups
21 Toes to Bar
15 Burpee Pull Ups
15 Toes to Bar
9 Burpee Pull Ups
9 Toes to Bar
30 GHD Sit Ups

D.
Three sets of:
Incline Dumbbell Bench Press x 10-12 reps
immediately followed by…
*Max Rep Decline Push Ups
Rest as needed
Dumbbell Hammer Curl x 10-12 reps
Rest as needed

*Feet on the ground and hands on the bench. Do not rest or pause at all to get extra reps.

Athlete Notes:
This workout is all about midline stamina. We’re sandwiching two sets of 30 GHD’s (core) with a bunch of toes to bar (more core) and burpee pull-ups (just wait til your midline is on fire for these). Expect unbroken on the first 30 GHD, smooth and consistent on the burpee pull-ups – don’t waste any time between reps, drop on the ground right away and use the momentum from your jump to get your chin over the bar – and then likely 1-3 sets on the 21 toes to bar, 1-2 sets on the 15 toes to bar, and hopefully unbroken on the final 9. Your grip and midline will be very fatigued at this point but hang on and try to finish out strong! Midline strength translates to every other movement so we’re going to be making sure to get plenty in this off-season.