July 19, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds at ascending effort of:
8-10 Bamboo Bar Presses
100 Foot Suitcase Carry (each arm)
50 Foot Bear Crawl
50 Foot Bodyweight Walking Lunge
5 Box Jump Step Downs (any height)
10/7 Calorie Machine of Choice

A.
Four sets of:
5 Push Press @ 60+%
Rest 90 seconds between sets

*Build based on quality over the 4 sets.

B.
Every 3 minutes, for 12 minutes (4 sets) of:
4 Toes to Rings
4 Muscle Ups
3 Toes to Rings
3 Muscle Ups
2 Toes to Rings
2 Muscle Ups

To modify, lower the starting point. If you can not do 2 reps, the spend the 12 minutes practicing your muscle ups

C.
Five rounds for time of:
15/12 Calorie Assault or Echo Bike
200 Meter Run
30 Box Jump Overs (24/20″)
15/12 Calorie Ski or Row
200 Meter Run
30 Wall Ball Shots (20/14lbs)

TIME CAP = 30 MINUTES

D.
Three sets of:
10-12 Alternating Incline Dumbbell Bench (each arm)
Rest as needed

Followed by…

Two sets of:
Max Unbroken Push-Ups (hands on dumbbells with palms facing)
Rest 45 seconds between sets

Athlete Notes:
We want longer sustained effort metcons a couple times per week to build your aerobic abilities, so we’re looking for consistency today. It’s 5 total rounds so don’t come out of the gates too hot and blow up by round 2 or 3. Your goal should be to aim for 6 minutes or less per round. That comes do about 45-60 seconds for each of the machines, 45-60 seconds for each of the runs, and 60 seconds for the box jump overs and wall ball shots, each. Add all those times up and you’re at 5 to 5 and a half minutes. Add in transitions and fatigue and the average should be 6 minutes or less per round. If you’re unable to hold that, then consider dropping the volume slightly.