June 3, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
200 Meter Run
30 Second Ring Hang
30 Second Bottom of Push-Up Hold (off the floor)
100 Foot Sandbag Bearhug Carry

Followed by….

Three rounds of:
5 Romanian Deadlifts (95/65lbs)
5 Hang Muscle Cleans
5 Thrusters

A.
Every minute, on the minute, for 10 minutes:
1 Clean @ 70-80%

*The focus is perfect mechanics and footwork for all 10 reps. Note how many you achieved.

B.
One set of:
Deadlift x Max Reps (225/155lbs)

Rest 3 minutes, then…

Three rounds of:
20 Banded Good Mornings
10 Banded Strict Pull-Ups

C.
Every 4 minutes, for 24 minutes (6 sets of):
200 Meter Run
Max Unbroken *Gymnastics Movement*

Sets 1, 3 and 5 perform Ring Muscle Ups
Sets 2, 4, and 6, perform Handstand Walks with a turnaround at the 25 foot mark. If you come down, you’re done.

*Modifications:
Chest to Bar or Bar Muscle Ups instead of Ring Muscle Ups
10 Wall Walks instead of Unbroken Handstand Walk

Athlete Notes:
Today’s workout is meant to be a fun way to accumulate some volume in a couple gymnastics movements. There’s no real “score” we’re looking for, just for you to send it in the first round and try to hang on for the other one’s. Push the pace on all the runs, transition quickly, and then see what you’re capable of hitting with an elevated heart rate and under fatigue. It’s likely you’ll get at least 60 to 90 seconds of rest between each set, so push hard early and see what happens.