April 22, 2022 – Competition Program

Primary Training Session
Warm-Up
Three rounds at 70-80% effort of:
15/12 Calorie Bike or Row
100-Foot Sandbag Carry
30 Banded Face Pulls
10 Single-Arm Deadlifts each arm
10 Barbell Kang Squats

with Empty Bar

A.
Back Squat
Set 1 – 5 reps @ 60%
Set 2 – 3 reps @ 70%
Set 3 – 2 reps @ 80%
Set 4 – 2 reps @ 90%
Set 5 – 1 reps @ 95%
Rest 2 minutes between sets

B.
Every 6 minutes, for 36 minutes (6 sets) of:
50 Double Unders
50 Foot Dumbbell Walking Lunge (50/35lbs)
10 Lateral Burpees Over the Dumbbell
150 Foot Farmer Carry (50/35lbs)*
400 Meter Run

*If you have access to a yoke, perform a 100 foot yoke carry instead of the farmer carry – make the weight challenging but something you can do unbroken for 50 feet at a time.

C.
Four sets of:
10 Kettlebell Front Rack Squat @ 3111
Rest as needed
20 Dumbbbell Death March
Rest as needed

D.
Three to Four sets of:
6-8 *Muscle Ups*
Rest 60-90 seconds between sets

*Feel free to select bar or ring for this. The goal is to work on quality reps and some volume accumulation. If you do not have your muscle ups yet, substitute double reps of another gymnastics movement, or half reps of rope climbs.

E.
Three sets of:
Banded Lateral Leg Raise x 15 reps each leg
Rest as needed
Banded Hamstring Curl x 60 seconds
Rest as needed

Athlete Notes:
A little strongman cardio is coming up for today’s workout. The reps for each of these movements are relatively low and light (with the exception of the yoke carry if you’re opting for that) so we want to see you move quickly and minimize transition time. That’s the name of today’s game. The goal is unbroken movements, moving fast, transitioning fast, rest a bit, then repeat the effort!