December 21, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three 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.
Four sets of:
8-10 Bench Press @ 3111 Tempo
Rest as needed

Pick a weight that allows you to follow the tempo. Make all four sets challenging.

B.
Every minute, on the minute, for 30 minutes (6 sets) of:
Station 1: 15-17/10-12 Calorie Assault Bike or 20-22/15-17 Calorie Bike Erg
Station 2: 15 Burpees Over Bench
Station 3: 15-20/10-15 Calorie Row
Station 4: 100 Foot Dumbbell Front Rack Walking Lunge (50/35lbs)
Station 5: Rest

If the lunge run over your 1 minute interval, keep going and finish the lunges. That is why it is placed next to the rest minute.

C.
Three sets of:
Chest Supported Kettlebell Rows x 10-12 reps
immediately followed by…
30-45 second Bat Wing Hold
Rest as needed

D.
One set of:
Banded Lat Pull Downs x 100 reps
Rest as needed

Athlete Notes:
Just because it’s a fun week doesn’t mean we can’t hammer out a classic EMOM. Today’s workout will be a mix of movements meant to get you ready for a rest day tomorrow. As always, stay ahead of the clock and pick a rep scheme that allows you to finish the first few or all intervals by about 45 seconds or so.