April 25, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up

With a partner, complete the following…

As many rounds and reps as possible in 8 minutes of:
Partner 1 – 20/16 Calorie Assault Bike
Partner 2 – AMRAP of “Cindy”

*Cindy is:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

At the 10:00 mark, complete the following…

As many rounds and reps as possible in 6 minutes of:
Partner 1 – 20/16 Calorie Assault Bike
Partner 2 – AMRAP of “Mary”

*Mary is:
5 Handstand Push-Ups
10 Alternating Pistols
15 Pull-Ups

*Pick up each round wherever your partner left off.
**If you do not have a partner, perform the Cindy portion as 10/7 Calories followed by a single round of Cindy. Perform the Mary portion as 10/7 Calories followed by a single round of Mary.

A.
Five sets of:
Power Jerk
Set 1 – 1.1 @ 79%
Set 2 – 1.1 @ 83%
Set 3 – 1.1 @ 87%
Set 4 – 1 @ 91%
Set 5 – 1 @ 95%
Rest 90 seconds to 2 minutes between sets

*If you have access to jerk blocks please use them.

**1.1 denotes 1 rep, return the bar to the rack for 10 seconds, complete 1 more rep

B.
For time:
50 Chest to Bar Pull-Ups
50 Calorie Assault Bike
50 Toes to Bar
50 Dumbbell Box Step Overs (70/50 to 24/20″)
50 Foot Dumbbell Walking Lunge (Left Arm Front Rack, Right Arm Overhead)
50 Foot Dumbbell Walking Lunges (Right Arm Front Rack Left Arm Overhead)

Time cap = 17 minutes for men; 22 minutes for women

C.
Three sets of:
8-10 Arnold Press
8-10 Chest Supported Rows
Rest 60 seconds

D.
Three sets of:
45-60 second Hollow Hold
30-45 seconds of Russian Twist @ 1111
30 seconds of Straight Leg Sit-Ups
Rest 60 seconds

Athlete Notes:
Today’s workout is a slight twist on a regionals workout we saw back in 2018. The workout then started with handstand push-ups but we’ve decided to make it even tougher on your grip by subbing those for chest to bar pull-ups. The time cap is tight and a good percentage of the field, especially on the men’s side, was left still working on the floor as the buzzer beeped. Knowing that it’s a tight timecap you’re going to have to push hard at each movement. How to break it down… the chest to bar pull-ups we’re looking for you to be able to finish in 2-3 sets. This is the first movement so you can’t blow yourself up, but you do get to hop on the bike afterwards so that’ll help your grip a little bit. On the bike we’re looking to push the pace and then settle in and stay consistent. Start out around 70-80RPM for men and 62-67RPM for women and then settle in to something you could hold for the remainder of the time. You should aim to be done in 2.5 minutes for men and 3-3.5 minutes for women on the bike. After that we’ll move to the toes to bar. Now, your forearms will already be feeling it a bit from the chest to bar pull-ups, so don’t be surprised if you have to break a little sooner than you want. Short fast sets aren’t a bad strategy as long as you’re deliberate about getting back onto the barbell. After that we get to the most difficult chunk of the workout. This ate people’s lunch back in the day so prep yourself for it! The step overs will get tough but the only way through them is to do them so find a rhythm and just keep moving! If you make it to the lunges and still have some time on the clock, hang on for dear life and try to finish!