May 2, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets at ascending effort of:
12/9 Calorie Assault Bike
50 Foot Bear Crawl
50 Foot Double Dumbbell Overhead Carry
10 Burpee Pull-Ups

A.
Every 2 minutes, for 16 minutes (8 sets of):
Split Jerk
Sets 1-3: 2 reps @ 75-80%
Sets 4-6: 2 reps @ 80+%
Sets 7-8: 1 rep @ 85+%

At the 16:00 mark…

Every 90 seconds, for 6 minutes (4 sets of):
Bench Press x 4-5 reps @ 70-75% of 1RM Bench Press

B.
For time:
25 Deadlifts (315/225)
50 Strict Handstand Push-Ups
100 Toes to Bar
*Double Unders*

TIME CAP = 18 MINUTES

You may partition the deadlifts, handstand push-ups, and toes to bar anyway you like, however anytime you break on either movement you must perform 50 double unders.

C.
Three sets of:
12-15 Bilateral Dumbbell or Kettlebell Rows
Rest 30 seconds
45-60 second Chinese Plank
Rest 1-2 minutes between sets

Athlete Notes:
Today’s workout is going to be a test of muscle endurance and strategy. Since you’re able to partition the movements however you want, we’ll be looking for big sets, especially with the double under penalty every time you break. Each person is going to have a little different strategy going into this depending on their strengths. The goal is to beat the time cap on this workout, but this is one where unless the weights are too heavy or you simply cannot do handstand push-ups, we’d advise trying to hit it as prescribed and practicing some higher skill higher volume movements.