October 23, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
200 Meter Jog
20 Banded Good Mornings
30-45 Second Elbow Plank Hold
5 Box Jump Overs (24/20″)

A.
Deadlift
Three sets of 5 reps @ 55-65%
Rest 2-3 minutes between sets

B.
“Holte”
For time:
1200 Meter Run
immediately followed by…
Three rounds of:
100 Foot Handstand Walk (25 foot unbroken segments)
10 Front Squats (185/135 lbs)
20 Burpee Box Jump-Overs (24″/20″)
30 Toes to Bar
immediately followed by…
1200 Meter Run

Make sure to note your score as well as the running route and/or any modifications you perform. We will be re-testing this at the end of the cycle.

TIME CAP = 30 MINUTES

*Compare time to 8/24/2024. Try to perform exactly the same OR advanced if you had to modify last time.

C.
Three sets of:
20 Pallof Hold Bicycles (each side)
10 Pallof Rotations (each side)
30 Second Pallof Hold (each side)

Conditioning Training Note
Check back to 8/24 when we hit this last time. Hopefully you took some notes and remember exactly what you did. The goal for today is to either beat that time OR if you modified in any way last time, make it more difficult this time. If you didn’t take notes, this is your reminder at how important it is :). If you didn’t do this one last time, the goal for this workout is at or slightly faster than 5k pace. The “in gym” portion is completely different person to person. Pick where to push and where to hold back because the volume is too high to hammer through the whole way. Most folks will have to rest during the gymnastics but if you know you’re strong there I want you pushing that and then using the burpees as your chance to keep your heart rate in check. Front squats should be 1-2 sets. Toes to bar should be 2-4 sets. The final run you should hammer because it’s all over!