November 14, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Every 12 minutes, for 24 minutes (2 sets of):
600 Meter Run
75 Wall Ball Shots (20/14 to 10/9′)
150 Foot Farmer Carry (70/53lbs)

A.
Every 2 minutes, for 14 minutes (7 sets) of:
Squat Clean
Sets 1-3: 3 reps @ 77.5-82.5%
Sets 4-6: 2 reps @ 82.5-87.5%
Sets 7: 1 rep @ 90+%

*Do not touch and go.

B.
Back Squat
Set 1: 10 reps @ 55%
Set 2: 15 reps @ 55-65%
Set 3: 10 reps @ 65%
Rest 2-3 minutes between sets

C.
Complete as many rounds and reps possible in 5 minutes of:
7 Front Squats (185/135lbs)
7 Bar Facing Burpees
10/7 Calorie Assault Bike
7 Burpee Ring Muscle Ups
Rest 60 seconds between set and repeat for a total of FOUR sets

*Each set begins with the front squats, NOT where you left off, your score is the lowest of the four AMRAP’s.

D.
Four sets of:
8 Right Leg Bulgarian Split Squats
8 Left Leg Bulgarian Split Squats
10 Medball Hamstring Curls @ 1111
Rest 90 seconds between sets

Athlete Notes:
We saw burpee ring muscle ups come up in the Wodapalooza team qualifiers this year and took notes on how slow they were. Luckily for all of you, we’re going to practice them more often to get faster and faster at them! One of the biggest takeaways we had was how much our athlete’s shoulders were smoked from this movement. After the first time through we had a few athletes try out a new burpee which basically eliminated the use of their arms and in turn really saved their triceps and shoulders later in the workout. Use gravity as your ally here. Drop to the ground, then use the step through or even come up to a knee first so that you eliminate both the eccentric and concentric portions of the burpee as much as possible. It’s all about saving your arms for this movement so that you can remain quick and efficient. The front squats should be unbroken, the bar facing burpees at a consistent pace, and then bike at a pace that finishes around 30 seconds. That means the bulk of each 5 minute segment will be spent on the burpee muscle ups so really work on your efficiency there. If you have a strategy that you played with and it went well, let us know in the comments section.