August 16, 2022 – Competition Program

Primary Session

Get Moving || Warm-Up
Three sets of:
200 Meter Run
20 Banded Face Pulls
100-Foot Double Kettlebell Overhead Carry
20 Pronated Grip Banded Pull Aparts
100-Foot Double Kettlebell Front Rack Carry

A.
Five sets of:
Strict Press x 4 reps @ 70% of 1-RM
Rest as needed

B.
Complete as many reps possible in 60 seconds of each movement:
Strict Handstand Push Ups
Rest 60 seconds
Weighted, Drag, or Regular Rope Double Unders
Rest 60 seconds
Toes to Bar

Rest 2-3 minutes, followed by…

Every minute, on the minute, for 12 minutes:
Station 1: Strict Handstand Push Ups x 30% of Max Reps
Station 2: Double Under Variation x 50% of Max Time
Station 3: Toes to Bar x 30% of Max Reps

You may break your reps up into multiple sets. This is an accumulated score within the minute

C.
Four sets for times of:
400 Meter Run
50-Foot Handstand Walk
25 Line Facing Burpees
50 Foot Handstand Walk
400 Meter Run
Rest 2 minutes

D.
Three sets of:
8-10 Single Arm Dumbbell Bench Press (each arm)
Rest 30 seconds between arms and 60 seconds between sets

Athlete Notes:
The sh*t sandwiches are back and what better way to start than with cardio and skill mixed together. Push the pace on both of these 400 meter runs, kick straight up into the handstand walk, and then find a good rhythm on your burpees. If you struggle to handstand walk, give yourself 4-5 kick ups to get the 50 feet then move on. Another good alternative would be to sub in 3-5 wall walks in place of the handstand walks. We want to see how well you can handstand walk or move through a skill piece with an elevated heart rate and fatigued arms.