November 28, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Two rounds of:
200 Meter Jog
100 Foot Single Arm Overhead Carry (each arm)
20 Banded Face Pulls
30 Second Ring Hang
40 Plank Position Shoulder Taps (20/arm)
50 Single Unders

Followed by…

Three sets of:
8-10 Standing Lateral Medball Wall Slams Each Side
Rest as needed between sets

A.
Three sets of:
3 Wall Walks + 30 Nose to Wall Shoulder Taps
Rest 60-90 seconds between sets

Followed by…

Every minute, on the minute, for 5 minutes:
1 Forward Roll
10 Donkey Kicks

Followed by …

Spend 3-5 minutes working on a Back to Wall Finger Press Away

B.
Six to Eight sets of:
1 Donkey Kick + 360 Degree Pirouette + 25 Foot Handstand Walk
*Option to perform this as a kick up to a box, a spin on the box, and a walk down a ramp or stairs but be safe.
Rest as needed

Followed by…

Every 2 minutes, for 10 minutes (5 sets of):
15 Foot Forward Handstand Walk
15 Foot Backward Handstand Walk
15 Foot Forwrad Handstand Walk
180 Degree Pirouette
15 Foot Handstand Walk
*Option to add 2-3 Free-Standing Handstand Push-Ups or 2-3 Low Hurdles to step over at the end.

Substitution:
Set a clock for 15-20 minutes and work on handstand walking. Note the following:
-Total distance
-Max unbroken distance

C.
Every minute, on the minute, for 36 minutes (6 sets of):
Station 1: 20/16 Calorie Echo/Assault Bike OR 200 Meter Run
Station 2: 50 Double Unders + Max Ring Muscle Ups
Station 3: Rest
Station 4: 22/18 Calorie Row
Station 5: 5 Devil’s Press (50/35lbs) + Max Bar Muscle Ups
Station 6: Rest

Athlete Training Notes:
Two rest minutes in an EMOM? We must be going soft on you guys. There’s a catch… you’ve now got two max reps stations and the calories are that much tougher. So there’s a little give and take. Aim to be right around 55 seconds on the bike and row then go straight into the max reps station that follows. It’s essentially going to be 2 minutes on 1 minute off for the full 36 minutes. How consistent can you be?