December 3, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Every 3 minutes, for 18 minutes (6 sets) of:
15 Air Squats
5 Burpees
100 Foot Dumbbell Farmer Carry
5 Burpee Dumbbell Deadlifts
Bike/row/run/ski the remainder of the interval

Increase your intensity on the cardio machine each round

A.
Build to 80% of your 1-RM Deadlift

Followed by…

Three sets of:
Deadlift x 12 reps
Rest as needed

Start your first set around 50% and build. Deadstop between every rep then get tight and lift the bar as fast as possible every time while keeping proper technique.

B.
Every minute, on the minute, for 8 minutes:
1-3 Rope Climbs OR 6-8 Wide Grip Strict Pull-Ups

C.
For time:
Three rounds of:
20 Alternating Dumbbell Snatch (50/35lbs)
15 Toes to Bar

Immediately followed by…

Five sets of:
30/20 Calorie Row
15 Burpees Over Erg
Rest 60 seconds

Immediately following your final 60 seconds rest…

Three rounds of:
20 Alternating Dumbbell Snatch (50/35lbs)
15 Toes to Bar

This workout is unusual by having the rest in between rounds. This is to force you to push your paces on the burpees and not have this workout be on long, slow work. Record total time, which includes your rest.

Athlete Notes:
Final workout of the week is a multi couplet piece with some rounds and some sets. We’re going to pre fatigue you with a midline burner where we want the dumbbell and toes to bar unbroken as best as possible. After that you’ll move into some sprintervals on the rower and burpees. Hit those hard, you should be aiming for 2 minute splits with a 60 second rest. We know you’ll be gassed after that so we want to see how well you can chip through the final three round piece. Hang on to that dumbbell and try to hang on to the toes to bar. Grit this one out and you’ve earned a rest day!