March 16, 2024 – Competition Program

Primary Training Session
Individual Warm Up:
Every 4 minutes, for 16 minutes (4 sets of):
8*
12*
16*
Easy bike the remainder of the interval

*Set 1 – 8 strict pull-ups + 12 toes to rings + 16 medball squats
*Sets 2/3/4 – 8 bar muscle ups + 12 toes to rings or bar + 16 wall ball shots (20/14lbs to 10′)

Team Warm Up:
Synchronize all the individual movements.

A.
Every 2 minutes, for 16 minutes (8 sets of):
4 Power Jerks @ 80%

B.
Five sets of:
5 Close Grip Bench Press @ 75+%
Rest 90-120 seconds between sets

*Goal is slightly heavier than 2 weeks ago.

C.
For time:
60 Foot Handstand Walk
10 Toes to Bar
10 Deadlifts 275/185lbs
60 Foot Handstand Walk
12 Toes to Bar
12 Deadlifts 275/185lbs
60 Foot Handstand Walk
14 Toes to Bar
14 Deadlifts 275/185lbs
60 Foot Handstand Walk
16 Toes to Bar
16 Deadlifts 275/185lbs

*Option to sub for GHD Sit-Ups or 2x V-Ups if your hands are tender or torn from 24.3.

Modifications:
Use 60% of 1RM Deadlift

Time cap: 11 minutes

D.
Three sets of:
10 Dumbbell Z Press
Rest 30 seconds
10 Dumbbell Chest Supported Rows
Rest 60-90 seconds

E.
Accumulate 100 Banded Hammer Curls

General Training Notes:
Today’s workout is an old regionals workout but with a barbell instead of kettlebells. Check back to 2017 to compare yourself here! Best scores are the folks that stay moving consistently and don’t have to rest too much on those handstand walks. You’re accumulating 240 total feet so make sure you keep moving because that 11 minutes is going to tick away fast. The goal for the toes to bar and deadlifts should be unbroken if you want to finish under the cap. If you do have to break then it needs to be a fast break, quick shake of the hands, then keep moving.