January 14, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
200 Meter Jog
100 Foot Double Kettlebell Front Rack Carry
10 Kettlebell Deadlifts
30 Second Bottom of Goblet Squat Hold

Followed by…

Two sets of:
5 Bent Over Rows
5 Hang High Pulls
5 Hang Muscle Cleans
5 Hang Power Cleans
5 Front Squats

*Set 1 – Empty Bar
*Set 2 – 95/65lbs

A.
Every 2 minutes, for 16 minutes (8 sets):
2 Cleans @ 85% of your 1-RM Clean

B.
Every 30 seconds, for 2 minutes (4 sets) of:
3 Hang Squat Cleans @ 50% of 1-Rm Clean

Followed by…

Every 30 seconds, for 2 minutes (4 sets) of:
3 Power Cleans @ 50% of 1-Rm Clean
5 Lateral Burpees over the bar

C.
Every minute, on the minute, for 18 minutes (6 sets of):
Station 1: 400 Foot Shuttle Run
Station 2: 40 Double Unders + Max Strict Handstand Push-Ups
Station 3: Rest

At the 18:00 mark…

Complete as many rounds and reps as possible in 12 minutes of:
20/16 Calorie Assault or Echo Bike
50 Foot Handstand Walk
100 Double Unders
50 Foot Handstand Walk

Strict Handstand Push-Up Modifications:
Max Dumbbell Push Press (50/35lbs)

Handstand Walk Modifications:
3 Wall Walks per 50 feet

Athlete Notes:
We’re hitting another Saturday EMOM and then this time following it up with an AMRAP. The shuttle run is a bit of a distance to cover in the 60 seconds but we basically want you moving for 2 minutes straight before getting a quick 60 second rest. On the AMRAP we’ll be looking for the bike cals to be at a pace you’d hit for your 10 minute test. Kick straight up to the handstand walk. Today there’s no minimum requirement, we just want you kicking up as fast as possible even if that risks falling. For the double unders we’re looking for you to try and knock them out in 1-2 sets but try to go unbroken and see how it affects the handstand walk. Basically we don’t want you gaming the workout to be successful on the handstands. Instead, we want you pushing those other two implements and then seeing what you’re capable of!