August 15, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds of:
60 Elbow or Push-Up Plank Hold
15 Banded Face Pulls
15 Ring Rows
30 Second Ring Hang
30-45 Second Nose to Wall Handstand Hold
Max Unbroken Ring Pull-Ups

A.
Five sets of:
3 Ring Swings + 1 Pop Swing
Rest 30-45 seconds between sets

Followed by…

Five sets of:
3-4 Jumping Ring Muscle Ups
Rest 30-45 seconds between sets

Followed by…

Invictus Muscle-Up Density Test:
Max Ring Muscle Ups in 90 seconds
Rest 60 seconds
Max Ring Muscle Ups in 60 seconds
Rest 30 seconds
Max Ring Muscle Ups in 30 seconds

OR

Five sets of:
15 Ring Rows + 5 Low Ring Turnovers
Rest 30 seconds between sets

B.
Four sets of:
L-Hang Hold on Bar x 15-20 seconds
Rest 30 seconds
Strict Toes to Bar or Knees to Elbows x 5 reps
Rest 60 seconds

Followed by…

Three sets of:
10-20 Unbroken Toes to Bar
Rest 60-90 seconds between sets

C.
Every minute, on the minute, for 32 minutes (8 sets of):
Station 1: 45 Second Echo or Assault Bike @ 70/64+RPM
Station 2: 50-100 Foot Handstand Walk
Station 3: 15 Toes to Rings + Max Double Unders
Station 4: Rest

Athlete Notes:
Today’s EMOM is another mix of aerobic conditioning and skill work. The first minute isn’t meant to smoke you, but it is meant to get you breathing hard before kicking up into a handstand. Try to maintain the pace on the assault bike, something that is about a 7-8/10 effort and then take 2 breaths before kicking into the handstand. If you’re still learning, this is the time to practice, so use that minute to just get as far as you can. Minute 3 we’re hopping back on the rings and blasting the midline a little bit for a movement that isn’t necessarily the highest skill, but it does increase time under tension in the workout so it’ll keep your heart rate elevated. Max out the double unders in that minute before resting in minute 4.