February 15, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
At the 0:00 mark…

Every 6 minutes, for 12 minutes (2 sets) of: (60-70% Intensity)
15/10 Calorie Machine of Choice
10 Burpee Box Jump Overs (24/20″)
50 Foot Handstand Walk OR 3 Wall Walks

Then, at the 12:00 mark…

Every 3 minutes, for 9 minutes (3 sets) of: (80-90% Intensity)
10/7 Calorie Assault Bike
30 Foot Handstand Walk OR 1-2 Wall Walks

A.
Five sets of:
Tall Jerk x 3 reps
Rest as needed

Every 2 Minutes, for 14 Minutes (7 sets) of:
1 Push Press+ 1 Split Jerk

Begin your first set at 60% and build in weight

B.
Every 6 minutes, for 36 minutes (3 sets of):
Station 1 – 30/20 Calorie Assault Bike + 20 Line Facing Burpees + 30/20 Calorie Row
Station 2 – 30/20 Calorie Row OR 400 Meter Run + 150 foot Sandbag Bearhug Carry (100-150/75-125lbs) + 30/20 Calorie Assault Bike

C.
Three sets of:
Dumbbell Bench Press x 12 reps
Rest as needed
Bent Over Kettlebell Row x 12 reps
Rest as needed

Athlete Notes:
Today’s workout is all about cardio and low impact work. We want you guys feeling good going into Friday, but also don’t want to waste any training days, so the goal here is all about high heart rate and efficiency on the machines. Push at a slightly less than comfortable pace on each station and your goal should be to have at least 60 to 90 seconds of rest before the next one begins.