January 25, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds at 70-80% effort of:
50 Single Unders
5 Divebomber Push-Ups
100 Foot Double Kettlebell Overhead Carry
15 Ring Rows
20 Medball Bearhug Squats

A.
Every minute, on the minute, for 12 minutes (12 sets) of:
3 Push Press @ 80% of 1-RM Push Press

B.
Against a 3 minute clock, perform as many reps as possible of:
25 Wall Ball Shots (30/20 to 10/9′)
20 Toes to Bar
Max Double Unders in the remaining time
Rest 3 minutes between sets and complete a total of FOUR sets.

You may use a weighted or a drag rope on this workout if you would like to get some extra practice.

C.
Three sets of:
15-20 Dumbbell Floor Press
Immediately followed by…
Max Reps Tempo Push-Ups @ 1111
Rest as needed between sets

Athlete Notes:
We’re testing some shoulder fatigue and your ability to knock out bigger chunks of toes-to-bar in today’s workout. Starting out we’re looking for the wall ball shots to be unbroken so please modify accordingly. After that you’ll get 2 attempts or less to knock out the toes-to-bar, but we want you working on jumping right up on those bar if possible. Don’t waste time staring at them. For today we’re looking at getting a little uncomfortable and seeing if you can still achieve the required reps. After that you’ll grab your rope and knock out double unders til that 3 minute mark hits. The rest is 1:1 so you should get a good amount of recovery in and your goal is consistent sets.