August 28, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Against a 12 minute clock, perform the following at ascending effort:
10/7 Calorie Bike or Row
50 Foot Bodyweight Walking Lunge
15 Russian Kettlebell Swings
50 Foot Bear Crawl
15 Air Squats

A.

Deadlift
Set 1: 3 reps @ 60%
Set 2: 3 reps @ 70%
Set 3: 2 reps @ 75%
Sets 4 and 5: 1 rep @ 80%
Rest 2 minutes between all sets.

*No touch and go.

B.
Three sets of
Bench Press x 9 reps @ 65%
Rest 2 minutes between sets

C.
At the 0:00…

Three rounds for time of:
20 Dumbbell Squats (50/35lbs)
20 Toes to Bar or GHD Sit-Ups

Rest until the running clock reaches 10:00, and then…

Three rounds for time of:
15 Dumbbell Bench Press (50/35lbs)
15/12 Calorie Echo/Assault Bike

Rest until the running clock reaches 20:00, and then…

Three rounds for time of:
10 Dumbbell Thrusters (50/35lbs)
10 Strict Pull-Ups

D.
Three sets of:
20-25 Single Leg Banded TKE’s (each leg)
Rest as needed

Conditioning Training Note
This workout is all about achieving a good pump. The goal is unbroken on the dumbbell squats and then 1-3 sets for the toes to bar. The faster you go the more rest you get before the second portion. For that one we’ll be looking for unbroken on the dumbbell bench press and then hammer the bike hard. See if you can press while you’re breathing hard! Our last one is a slowed down version of Fran. We’re expecting you to be pretty pumped up at this point so the goal is 1-2 sets on the 10 thrusters and then 1-2 sets on the strict pull-ups. Use a band if you need to in order to keep the intensity high!