July 12, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up

Every 5 minutes 15 minutes (3 sets):
24/17 Calorie Assault Bike
10 Box Facing Burpees
60 Second Sandbag Carry or Hold
60 Seconds Wall Sit

This is to get you moving and ready for the following work. This is not a race.

A.
Every minute, on the minute, for 10 minutes (10 sets of):
Front Squat x 1 rep @ 75% @ 30X1 Tempo

B.
Bar Muscle Up Skill Work
Two sets of:
Supine Banded Lat Pulldowns x 8-10 reps

Followed by…

Two sets of:
Banded Bar MU Stomps x 6-8 reps

Followed by…

Two sets of:
Box Jump to Full Support x 4-6 reps

Followed by…

Two sets of:
Air Chair Swing

x 4-6 reps

Followed by…

OPTIONAL
Two to three sets of:
4-6 Bar Muscle Ups

C.
Complete as many rounds and reps possible in 10 minutes of
21 Squat Cleans (165/115 lbs)
42 Pull Ups
15 Squat Cleans (165/115 lbs)
30 Chest to Bar Pull Ups
9 Squat Cleans (165/115 lbs)
18 Bar Muscle Ups

Rest until the 15:00 mark, then…

Five sets with a partner of:
Partner 1 performs:
2 Minute Assault or Echo Bike
Partner 2 performs:
60 Second Sandbag Hold OR Kettlebell Front Rack Hold (challenging weight)
60 Second Wall Sit
*The partners will then switch and that will equal ONE set.

For the bike, pick an aggressive but maintainable pace that you would like to hold and try to stay there for all five sets. Transition immediately from one station to the next when your minute is up.

D.
Three sets of:
60 Second Side Plank each side
Rest as needed

Athlete Notes:
We’ve got a lot of squatting and a lot of pulling on the menu for today’s workout. The squat cleans need to be performed at a consistent pace. Singles aren’t a terrible idea but you’ll have to stay directly over the barbell and pull it right away. If you go singles there though that means you’ve got to go bigger on the pull-ups. Play this workout to your strengths. If you’re great with the barbell, rip through that and then chip away at the gymnastics. If you struggle with the barbell but are great on the pull-up bar, it’s time to go big on those and then chip away as best you can on the squat cleans. Regardless, you’ve got to keep moving because this 10 minutes will go by QUICK! At that 15 minute mark we’re moving into a cardio-accessory piece. Pick a pace on the bike that you can hold for the 2 minutes, but wouldn’t want to hold for much longer. It’s easy to check out in this section because we’ve already hit a tough workout, but this is where the gains are made. Stay in it and hold yourself accountable on the bike!