June 12, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds of:
60 Elbow or Push-Up Plank Hold
15 Banded Face Pulls
15 Ring Rows
30 Second Ring Hang
30-45 Second Nose to Wall Handstand Hold
Max Unbroken Ring Pull-Ups

A.
Five sets of:
3 Rowing Muscle-Up Transition on Low Rings
Rest as needed

Followed by…

Three sets of:
10 Snap Pulls
Rest 15-20 seconds
6 Snap Pull with Small Backswing
Rest 15-20 seconds
10 Supine Snap Pull Swings
Rest 60 seconds

Followed by…

Every minute, on the minute, for 3 minutes:
1-5 Ring Muscle Ups OR 4-6 Jumping Ring Muscle Ups

B.
Ten reps of:
Swinging Knees to Bar
Rest 10-15 seconds between reps

Followed by…

Five sets of:
3 Air Chair Swings
Rest 20-30 seconds between sets

Followed by…

Three sets of:
20 Bouncing Knees to Chest
Rest 15-30 seconds
6-8 Arch Under Bar Jump to Support
Rest 60 seconds

Followed by…

Every minute, on the minute, for 3 minutes:
1-5 Bar Muscle Ups

C.
Every minute, on the minute, for 32 minutes (8 sets of):
Station 1: 17-20/14-16 Calorie Row
Station 2: 50 Double Unders
Station 3: 17-20/14-16 Calorie Concept 2 Bike Erg OR 15-18/12-15 Calorie Echo Bike
Station 4: 6-8 Bar Muscle Ups OR 12-15 Chest to Bar Pull-Ups

Athlete Training Notes
In today’s EMOM we’re mixing some skills and cardio. Station 1 should take around 45-50 seconds. Station 2 aim for unbroken but should take 40 seconds tops. Station 3 we’ll be looking for another 45-50 seconds. Station 4 again should be unbroken and only take around 25-30 seconds to complete. The goal is to keep moving consistently throughout the entire workout. Don’t hammer the row or bike on the first round then dropoff at the end.

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Rotational Strength
Three sets of:
10 Alternating Landmine Lateral Presses (5/Side)
Rest 30 seconds between sides and 1-2 minutes per set

Followed by…

Three sets of:
10 Landmine Twists
Rest 30 seconds between sides and 1-2 minutes per set

Strongman
Complete as many rounds and reps as possible in 10 minutes of:
100 Foot Sled Push
100 Foot Sandbag Bearhug Carry

*Goal is heavy but unbroken.

Rowing Intervals
Ten rounds for completion of:
250 meter Row at 2k pace
250 meter Row at 10k pace

Grip
Accumulate 3 minutes in a pull-up hang.

*Use Fat Gripz if you have them.