November 16, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Complete 10 minutes of stationary bike or rowing
Every 2-3 minutes get off machine and perform….
7-10 Push Ups
5-7 Pull Ups

Followed by….

2-3 sets of:
Front Leaning Rest x 30 seconds
Ring Rows x 15 reps
Banded Pull Aparts x 15-20 reps
Kettlebell Overhead Carry x 100 Feet

A.
Five sets of:
Bench Press x 3 reps @ 75%
Rest 2 minutes between sets

B.
Every minute, on the minute, for 9 minutes (3 sets of):
Station 1: 20/15 Calorie Row
Station 2: 15 Toes to Bar
Station 3: 10 Dumbbell Box Step Overs (50/35lbs to 24/20″)

At the 9:00 mark, complete two rounds for time of:
20/15 Calorie Row
15 Toes to Bar
10 Dumbbell Box Step Overs (50/35lbs to 24/20″)

Rest until the 15:00 mark, then…

Every minute, on the minute, for 9 minutes (3 sets of):
Station 1: 20/15 Calorie Row
Station 2: 15 Pull Ups
Station 3: 50 Double Unders

At the 24:00 mark, complete two rounds for time of:
20/15 Calorie Row
15 Pull Ups
50 Double Unders

C.
Three sets of:
8-10 Incline Dumbbell Bench Press
Followed by…
Max Unbroken Push-Ups with hands on dumbbells
Rest 90 seconds between sets

D.
Three sets of:
8-10 Neutral Grip (palms facing) Dumbbell Bench Press
Followed by…
8-10 Bodyweight Triceps Extensions
Rest 90 seconds between sets

Athlete Notes:
We’ve got two EMOM’s and for time pieces mixed in together today. The first one is very similar to the week 3 emom but no rest minute and stepovers instead of burpees. After just three rounds you’re going straight into another two rounds for time. This should hopefully have you done by 15 because you’re going to go straight to the next EMOM which will further fatigue your grip even more. If you can’t tell, grip strength is a point of emphasis this year because it’s so important come competition season. For the rows throughout this workout we’re looking for 1250-1500 for men and 950-1200 for women. Too much faster and you’ll build a lot of lactic acid. Any slower and you’re going to have major dropoff. If you find this workout not too difficult then we’re going to challenge you one step further. Pick a movement or two and see just how fast you can complete them during that minute. This will take it from slightly more aerobic to a little more anaerobic. These are the perfect workouts to work on speed and efficiency with certain movements (i.e. toes to bar and pull-ups) so give it a shot! Remember, just start, and stay ahead!