January 13, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Row OR Bike
10-15 Push Ups
20 Air Squats
7 Single Arm Kettlebell Deadlifts (right)
7 Single Arm Kettlebell Deadlifts (left)

A.
At the 0:00 mark…

Take 10 Minutes to Build to 80+% of your 1RM Snatch

Then, at the 12:00 mark…

Every 3 minutes for 12 minutes (4 sets of):
Power Snatch Barbell Cycling
Set 1: 9 reps @ 40%.
Set 2: 9 reps @ 40%
Set 3: 9 reps @ 45%
Set 4: 9 reps @ 45%

B.
Back Squat
Set 1: 3 reps @ 70%
Set 2: 3 reps @ 80%
Set 3: 2 reps @ 85%
Set 4: 1 rep @ 90%
Set 5: 3 reps @ 85%
Set 6: 3 reps @ 85%
Rest 2 minutes between sets

C.
Complete for time:
500 Meter Row
15 Muscle Ups
15 Toes to Rings
15 Overhead Squats (135/95lbs)
500 Meter Row
10 Muscle Ups
10 Toes to Rings
10 Overhead Squats (135/95lbs)
500 Meter Row
5 Muscle Ups
5 Toes to Rings
5 Overhead Squats (135/95lbs)

Ring Muscle Up Modifications:
1:1 Bar Muscle Ups
2:1 Chest to Bar Pull-Ups
2:1 Ring Dips

Barbell Modifications:
50% of 1RM Snatch

D.
Four sets of:
Bamboo Bar Bench Press x 15 reps
Rest as needed
Suitcase Carry x 60 seconds each side
Rest as needed

Athlete Notes:
This workout is all about pulling and shoulder fatigue. The first 500 meter row should be hit at a pace that allows you to get off and go straight to the rings. Take a second then jump up and we’re looking for those 15 reps to be completed in 1-3 attempts. After the last muscle up on each round, try to hang on and go straight into the toes to bar. Relax yourself as much as possible here and work on finding a place to breathe. We don’t want you tensing up and coming off of these with a sky high heart rate. On to the overhead squats we’re looking 1-2 sets to get the 15 reps. Transition straight back to the rower for the second 500 meters which we’ll expect to be at the same relative intensity as the first one, which typically means a few seconds slower pace-wise. The muscle ups on this set we’re looking for 1-2 attempts to get the 10 reps, and then again straight into the toes to rings. Overhead squats try to push to go unbroken if you can. Last round we’re looking for a strong finish on the row followed by unbroken reps on the other movements. This workout is going to be a great test of your ring muscle up mechanics under fatigue. Your pull will be tired, your shoulders will be tired, and your abs will be tired, so stay dialed in on your technique and diligent with your rest times and you’ll put up a solid score.