August 3, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Every 4 minutes, for 12 minutes (3 sets) of:
15/12 Calories of Rowing or Bike Erg
5-7 Strict Pull-Ups
5-7 Push Ups @2111 Tempo
30 Second Front Leaning Rest
30 Second Squat Hold

A.
Five sets of:
Strict Press x 4 reps
Rest as needed

B.
Complete for time:
1000 Meter Row
100 Double Unders
40 Toes to Bar
1000 Meter Row
100 Double Unders
40 Pull Ups
1000 Meter Row
100 Double Unders
40 Box Jump Overs (24/20″)

C.
Three sets of:
Dumbbell Floor Press x 8 reps
Rest as needed

Three sets of:
Dumbbell Skull Crushers x 12 reps
Dumbbell Tate Press x 12 reps
Rest as needed

D.
Three sets of:
Ring Row @ 3112 x 10 reps
Banded Lat Pull Downs x 20-25 reps
Rest 60 seconds

E.
Eight sets of:
20 Second Hollow Hold
10 second Rest

Athlete Notes:

Grip, grip, and more grip is going to be tested in today’s primary workout. The row, double unders, and movements on the pull-up bar are all meant to get your forearms pumping. Hit your first two 1000 meter rows at a pace that is similar to what you would hold for double or triple that distance. You won’t win the workout here but you can definitely lose it. A good goal is always 3:30-3:50 for men and 4:00 for women. Keep that in mind and take note of where you’re at in comparison. Your goal on the double unders should be unbroken but if you do trip just start right back up. For the toes to bar and pull-ups breaking them into 2-3 sets isn’t a terrible option especially if that means you can push the pace elsewhere. If you know you’re strong here, though, consider pushing to finish them in 1-2 sets. The final 1000 meter row needs to be at a higher perceived effort than the first two, but given your fatigue at this point, the pace will be similar to the first two rows. Finish those last box jump overs strong but be careful bounding. If you sacrifice a little time in training to ensure you’re healthy, that’s ok!