October 21, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
60-90 Seconds of Banded Marching
15 GHD Hip Extensions
Rest as needed

Followed by…

Three sets of:
100-Foot Light Kettlebell Front Rack Carry
60-Second Sandbag Hold
(You can march in place too as long as you keep everything tight.)
Rest as needed

Followed by…

Three sets of:
100-Foot Dumbbell Farmer’s Carry
60-Second Knee Plank
Rest as needed

A.
Take 15-20 Minutes to Build to Today’s 1-RM Front Squat

B.
Every 2 minutes, for 20 minutes (10 sets) of:
3 Position Clean @ 70-80% of 1-RM Clean
(Hang Clean, Clean below the knee, Clean)

C.
Complete as many rounds and reps possible in 7 minutes of:
20/15 Calorie Row
50 Foot Handstand Walk
6 Dumbbell Thrusters (70/50 lbs)
5 Dumbbell Push Press (70/50 lbs)
4 Dumbbell Front Squats (70/50 lbs)

Rest for 60 seconds and repeat for a total of THREE sets, picking up where you left off each time.

D.
Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1 = 30-40 Second Alternating V-Up
Station 2 = 30-40 Second Plank Hold
Station 3 = 40-60 Second Hollow Hold
Station 4 = Rest

Athlete Notes:
Even though this is three separate 7 minute AMRAP’s, the fact that there is only 60 seconds of rest between them might as well be a couple deep breaths and then continue to work. Your goal is to remain consistent throughout the three intervals. Smooth on the rower, 1-2 attempts to achieve the 50 foot handstand walk – sub 3 wall walks instead if you can’t handstand walk yet – then aim to get the three dumbbell movements done in as few sets as possible! Take that 60 seconds to shake your arms out then it’s time to get right back after it. You should push a little harder than you would if this were 21 minutes straight, but don’t go so hard on the first 7 minute interval that you’re blown out for the final two. It’s a great day to learn your pacing so let us know in the comments what worked and what didn’t!