January 21, 2022 – Competition Program

Primary Training Session

A.
Every 4 minutes, for 12 minutes (3 sets of):
Run 200 meters
10 Toes-to-Rings
5 Burpees to Rings
10 Alternating Pistols
5 Burpees to Rings

B.
Complete for time:
10 Dumbbell Power Cleans (50/35lbs)
50 Foot Dumbbell Front Rack Walking Lunge
10/8 Muscle Ups
50 Foot Dumbbell Front Rack Walking Lunge
10 Bar Muscle Ups
50 Foot Dumbbell Front Rack Walking Lunge
10 Dumbbell Power Cleans (50/35lbs)

Rest 3 minutes…

Complete Four Rounds for time:
10 Dumbbell Squat Clean Thrusters (50lbs/35lbs)
20 GHD Sit Ups

Rest 3 minutes…

Complete for time:
20 Dumbbell Front Squats (50/35lbs)
50 Foot Dumbbell Farmer Carry Walking Lunge
10/8 Muscle Ups
50 Foot Dumbbell Farmer Carry Walking Lunge
10 Bar Muscle Ups
50 Foot Dumbbell Farmer Carry Walking Lunge
20 Dumbbell Front Squats (50/35lbs)

C.
Every 3 minutes for 12 minutes:
8 Back Squats @ 70%
8 High Box Jumps*

*The goal on the box jumps is to land above parallel, softly. Be explosive!

D.
For time
150-Foot Farmers Carry (100/70lbs)
60 second Plank
100-Foot Farmers Carry (100/70lbs)
90 second Plank (accumulated)
50-Foot Farmers Carry (100/70lbs)
2 minute Plank (accumulated)

Athlete Notes:
Today we’re attacking ALL of the dumbbell movements. We’ve got a little bit of everything headed your way because the last few years have shown that dumbbells are here to stay in the open! Dumbbells tend to get a little grippy so use this workout as a way to find what works best for you regarding how to hold them in all the various movements. Being able to save your forearms is going to be huge for the muscle ups. A good goal to set for yourself is to finish all of these movements in 1-2 sets. Some of the movements we want you to challenge yourself to go unbroken (i.e. the squats, dumbbell power cleans, GHD’s, and lunges), but some of the others we understand that 2 sets may be needed (muscle ups and squat clean thrusters). When the weight hits the ground or you drop off the rings, give your arms a good shake and then get right back to what you’re doing. This is the type of workout where time can slip away faster than you think! Each portion of the workout will have a movements that you can breathe on, for the first and third it’s the lunges, make sure that’s what you’re focusing on there. Use that movement to drop or maintain your heart rate, it shouldn’t be a movement that spikes it. The second portion of the workout your breathing movement is going to be the GHD, your lungs shouldn’t be gassed coming off of these if you’re remembering to breathe on each rep. That’s today’s focus. Find how you can keep moving quickly and smoothly without letting your heart rate spike too high to where you’re having to rest more than you should!