February 27, 2024 – Competition Program

rimary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Echo/Assault Bike
50 Foot Forward Bear Crawl
50 Foot Backward Bear Crawl
10 Banded Presses
10 Supinated Grip Band Pull Aparts
30 Single Unders

A.
Three sets of:
3 Wall Walks + 30 Nose to Wall Shoulder Taps
Rest 60-90 seconds between sets

Followed by…

Every minute, on the minute, for 5 minutes:
1 Forward Roll
10 Donkey Kicks

Followed by…

Spend 3-5 minutes working on a Back to Wall Finger Press Away

B.
For times:
60 Kipping Handstand Push-Ups (3 Minute Time Cap)
At the 3 minute mark, rest 3 minutes, then…
30 Kipping Handstand Push-Ups (3 Minute Time Cap)

*Modifications:
Every minute, on the minute, for 10 minutes:
2-7 Strict Handstand Push-Ups based on your ability (add a pad if needed).

Compare your results to January 16, 2024.

C.
Every minute, on the minute, for 40 minutes (8 sets of):
Station 1: 17-20/14/-17 Calorie Echo/Assault Bike
Station 2: 15 Toes to Bar
Station 3: 50 Double Unders
Station 4: 16 Alternating Pistol Squats + Max Ring Muscle Ups
Station 5: Rest

Athlete Training Notes:
Today is our last volume intensive day. Tomorrow will have some intensity but nothing that will linger through Friday. We’re looking for minute one to be around 55 seconds or so at a moderately hard effort. After that you’ll go straight to the toes to bar where we’ll be looking for 1-2 sets tops to get the 15 reps. Minute 3 we’ll get in some double under volume before pairing skills in minute 4 with the pistols and muscle ups. The rest minute should allow you to go hard in that pistol/muscle up station.