August 10, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
15/10 Calorie Bike
100-Foot Bear Crawl
30 Second Hang from Rings

Followed by…

Three sets of:
15/10 Calorie Row
6-10 Strict Ring Pull-Ups
100-Foot Double Overhead Kettlebell Carry

A.
Ring Muscle Up Skill Work:

Two sets of:
Muscle-Up Transition on Low Rings with Feet on Floor x 4-6 reps

Followed by…

Two sets of:
Hip Supported Rowing Ring Muscle Ups

x 3-5 reps

Followed by…

Two sets of:
Ring Pop Swings x 6-8 reps

Followed by…

OPTIONAL
Two to three sets of:
Ring Muscle Up + 2-3 Dips + Ring Muscle Ups

B.
Complete as many reps as possible in 90 seconds of:
Ring Muscle Ups

Rest 60 seconds, then…

Complete as many reps as possible in 60 seconds of:
Ring Muscle Ups

Rest 60 seconds, then…

Complete as many reps as possible in 30 seconds of:
Ring Muscle Ups

*If you cannot perform ring muscle ups, switch this to pull-ups, chest-to-bar pull-ups, bar muscle ups, or toes to bar.

C.
Every minute, on the minute, for 24 minutes (8 sets of):
Station 1: 15-20/12-15 Calorie Assault Bike
Station 2: 6-8 Dumbbell Burpee Box Step Overs (50/35lbs to 20″)
Station 3: 20 Double Unders + 10 Toes-to-Bar

D.
Three sets of:
60 Second Weighted Plank Hold
15 Weighted Side Bends (each side)

Athlete Notes:
On the minute work is about to become a frequent flyer as we transition into the off-season. To prep you for that we wanted to start off with a casual 24 minutes. Prepare yourself to go very deep into the pain cave in the coming weeks and months! The name of the game is going to be staying ahead of the clock. Don’t let yourself fall behind and get in the habit of starting the next station as soon as the clock ticks over!