December 2, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Two rounds of:
200 Meter Run
10 Ring Rows
10 Hand Release Push-Ups
5 Wall Walks
30 Second Nose to Wall Handstand Hold
5 Strict Toes to Bar

Followed by…

Two sets of:
10 PVC Back Rack Jumping Lunges (for height)
Rest as needed

A.
Every minute, on the minute, for 10 minutes:
Split Jerk x 1 @ 75%

B.

Every 2 minutes, for 10 minutes (5 sets of):
3-Position Squat Clean @ 70-75%
(Mid Hang, 2″ Below the Knee, Floor)

C.
Four sets of:
8-10 Double Dumbbell Bent Over Rows
https://youtu.be/IpEYiFfA0u0
Rest 60-90 seconds between sets

*Treat these similar to a power row.

D.
For time:
150 Foot Handstand Walk OR 10 Wall Walks
25/20 Calorie Echo/Assault Bike
25 Burpee Pull-Ups
25/20 Calorie Echo/Assault Bike
150 Foot Handstand Walk OR 10 Wall Walks

TIME CAP = 12 MINUTES

E.
Three sets of:
10-12 Dumbbell Arnold Presses
Rest 30 seconds
10-12 Supinated Grip Inverted Rows
Rest 60 seconds

Athlete Training Notes:
All about the controlled sprint today. We’re looking to push the pace on the handstand walk or wall walks. Look to finish that in around 90 seconds or less. From there you’ll move to the bike where we’ll be looking for an efficient pace that you can hold while not bombing out on the burpee pull-ups. if you hit the bike too hard and save 5-10 seconds there, is it worth it if you’re losing an extra 1-2 seconds per rep on the burpee pull-ups? Probably not. After staying consistent on the burpee pull-ups we’ll look to hit the bike again at around your 10 minute pace. This should be something that is slightly uncomfortable but keeps you in control of the workout. We still have a high skill movement coming up with the handstand walk so don’t bomb out on that by getting trapped by the bike. Smooth and efficient is going to be the name of the game here. Most of this workout will be individual skill dependent, but for today let’s work on efficient movements and quick transitions.