July 14, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds at ascending effort of:
200 Meter Run
10 Goblet Squats
20 Bodyweight Walking Lunges
150 Foot Double Kettlebell Front Rack Carry

A.
Five sets of:
3 Tempo Front Squats @ 3211 + 2 Front Squats (72-75%)
Rest 2 minutes between sets

B.
Every 2 minutes, for 6 minutes (3 sets):
3 Snatch Pulls + 3 Power Snatches + 3 Overhead Squats @ 55-60% of 1-RM Snatch

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats @ 65-70% of 1-RM Snatch

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat @ 75-80% of 1-RM Snatch

C.
Ten rounds for time of:
400 Meter Run
16 Toes to Bar
4 Burpee Ring Muscle Ups

*Time cap = 30 minutes.
**Wear a vest if you’re feeling funky.

D.
Three sets of:
60 Second Weighted Chinese Plank
Rest 60 seconds between sets

Athlete Notes:
How quick can you push these runs while going unbroken and consistent on the gymnastics? How about round consistency? That’s what we’re looking for here. Ten rounds is a lot. This is 4000 total meters of running along with 160 toes to bar and 40 burpee ring muscle ups, but aerobic work is paramount to building strong bases so think of this like a fun twisted way to accumulate 4000 meters of running. If we told you to go run a 4k you’d probably be mad at us, but add in some gymnastics and it changes the game just enough to keep things interesting. Looking for slightly slower than your mile pace on those runs, unbroken on the toes to bar, and then drop, pop, swing on the burpee ring muscle ups.