February 22, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets at ascending effort of:
15/12 Calorie Bike or Row
10 Burpee Box Jumps (24/20″) (with step down)
100 Foot Double Kettlebell Overhead Carry
Rest 60-90 seconds between sets

A.
Every 90 seconds, for 12 minutes (8 sets) of:
1 Push Press+ 1 Split Jerk @ 80% of Last Week’s Max

Begin your first set at 60% and build in weight

B.
Six sets for completion of:
2 Minute Machine of Choice @ 6/10 Effort
Immediately followed by…
90 Second AMRAP of:
10 Line Facing Burpees
15 Russian Kettlebell Swings
Rest 30 seconds between sets

*Total workout takes 24 minutes to complete. If you choose to row and bike, alternate sets.

C.
Three sets of:
20 See Saw (Alternating Arm) Dumbbell Incline Bench Press (10/Arm)
Followed by…
5-10 Tempo Stationary Dips @ 2111
Rest as needed between sets

*Video demonstrates the bench set-up if you do not have a self-inclining bench. Please follow directions for pressing variation.

Athlete Notes:
This workout is going to be a full cardio piece meant to get you sweaty and ready for Friday. We’re starting on a machine for 2 minutes at a pace that is aggressive, but not a sprint by any means. Think of it like something around what you’d hold for 4-5 minutes. Immediately following that 2 minute interval you’re going into a 90 second AMRAP of 10 line facing burpees and 15 russian kettlebell swings. For this part we just want you to move the entire time. It’s not a race here but the goal is to go straight from a cardio implement into being able to sustain a pace for that 90 second piece. You’ll then get a 30 second rest before it’s time to start the next set back on your cardio implement.