December 29, 2021 – Competition Program

Primary Training Session

Skill Based Movement Primer

Three rounds at 70-80% effort of:
10/7 Calorie Bike or Row
100 Foot Pec Stick Walk or Pec-Activated Med-Ball Walk
100 Foot Farmer Carry
30 Banded Face Pulls
20 Supinated Grip Band Pull-Aparts
10 Lateral Dumbbell Flyes
10 Dumbbell Front Raises

A.
Build to 85% of your Current 1-RM Bench Press

Eight sets of:
Bench Press x 3 reps @70-75%
Rest as needed

B.
Three sets
3 Deadlift + 6 Dimmels @ 70%+ of 1-RM Deadlift
rest as needed

C.
Two rounds for time of:
30 Toes to Bar
20 Overhead Squats (135/95lbs)
100-Foot Handstand Walk

At the 12 minute mark. . .

Two rounds for time of:
30 Toes to Bar
20 Thrusters (135/95lbs)
5 Rope Climbs

At the 24 minute mark. . .

For time:
5/3 Legless Rope Climbs
20 Overhead Squats (135/95lbs)
100-Foot Handstand Walk
20 Thrusters (135/95lbs)
5/3 Legless Rope Climbs

12 minute time cap

Partner Variation:
Two rounds for time of:
30 Synchronized Toes to Bar
20 Synchronized Overhead Squats (135/95lbs)
100-Foot Handstand Walk (each)

At the 12 minute mark. . .

Two rounds for time of:
30 Synchronized GHD Sit-Ups
40 Thrusters (135/95lbs) (one partner working at a time)
10 Rope Climbs ((one partner working at a time)

At the 24 minute mark. . .

For time:
10/6 Legless Rope Climbs (one partner working at a time)
20 Synchronized Overhead Squats (135/95lbs)
100-Foot Handstand Walk (each)
40 Thrusters (135/95lbs) (one partner working at a time)
10/6 Legless Rope Climbs (one partner working at a time)

D.
Three to Four sets of:
60-90 second HEAVY Farmer Hold
Rest as needed

*Preferably you are using dumbbells or farmers handles, and if you have “fat grips”, even better.

Athlete Notes:
Today we’ve got a big mixture of fun headed your way! Multiple skill pieces combined with a few grittier movements. This workout is going to come down to knowing yourself as an athlete and taking wise breaks before you blow up too much! During the workout you will accumulate 120 toes to bar, 200 feet of handstand walking, 60 overhead squats, 60 thrusters, and a bunch of rope climbs; both with and without legs. If you don’t manage your sets and rest wisely here, you’ll be doing a lot of staring at the clock watching it tick by faster and faster. The first 2 rounder is going to be a good test of grip strength and shoulder endurance, how well can you hang on and move through each movement quickly in order to decrease time under tension? That’s what that workout is all about. The second 2 rounder is going to take a little more finesse because as you get further into the 120 toes to bar, the harder it will be to use your abs on the rope climbs. Be sure to work your foot lock and solid technique to make your life easier! The final piece is all about emptying the tank but not risking failure. Failing a legless rope climb is one of the worst things as it totally shakes confidence AND there’s so much invested into each rep that to miss one is devastating. Push right up to that line but don’t risk failure! Regarding each individual movement, the toes to bar will, and should, be broken up early and possibly often. Quick sets fast rest is better than staring waiting to go because you’re so blown up. The overhead squats and thrusters are an aggressive weight and will fatigue your shoulders, so what we would say here is that if the barbell is moving well, keep going. If you slow down, take a quick break. For the rope climbs with feet, try to spend as little time on the ground as possible. If you’re comfortable with your foot wrap you should have no problem jumping back up! The handstand walk we want you to challenge yourself to set a minimum distance for each set (if you’re confident with them) and stick to it… it could be 5/10/25/etc. feet, just challenge yourself. Overall, have some fun and hit this one hard, then rest up tomorrow!