July 22, 2022 – Competition Program

Primary Training Session

Get Moving || Warm-Up

Three sets of:
100-Foot Sandbag Bearhug Carry
60 Second Wall Sit
60 Second Push-Up Plank Hold

Followed by…

Three sets of:
100-Foot Double Kettlebell Front Rack Carry
30 Second Bottom of Squat Hold with Front Racked Kettlebells
5 Front Foot Elevated Tempo Split Squats @ 2222 (each leg)

A.
Ten sets of:
Front Squat
Sets 1 – 5: 1 rep @ 75%
Sets 6 – 10: 4 reps @ 60% @30X1 Tempo
Rest 60 seconds

B.
Six rounds for time of:
200-Meter Run
*Squat Cleans*

Round 1 – 6 @ 135/95
Round 2 – 5 @ 165/115
Round 3 – 4 @ 185/125
Round 4 – 3 @ 225/155
Round 5 – 2 @ 245/165
Round 6 – 1 @ 265/175

After the 6th round, rest 4 minutes, then…

Three rounds for time of:
400-Meter Run
*Squat Cleans*

Round 1 – 3 @ 275/185
Round 2 – 2 @ 295/200
Round 3 – 1 @ 315/215

C.
Three sets of:
30 Banded Hip Bridges
Max Unbroken Banded Hamstring Curls
Rest as needed

D.
Three rounds of:
100-Foot Plate Pinch Carry
45 Second Side Plank (each side)
100-Foot Dumbbell Farmer Carry
60 Second Weighted Plank

Athlete Notes:
This workout has a mix for multiple body types. We’ve got some barbell work for those of you who love to lift, and we’ve got a good chunk of cardio for those who love to run. The best scores will be a good mix of the two. The first 6 rounds you need to run at a pace that allows you to move directly back to the barbell. Touch and go on the lighter weights might not be a terrible idea for those of you who can. Changing your weights is a skill in and of itself so don’t forget to be fast there! On the second section of the workout we’ve got three rounds coming up. The distance is a bit longer on the run but you need to still push the pace if you want to put up a good score. These weights are a little heavier so when we get to this section a good recommendation would be 85-90-95% of your 1RM. Test your limits here, see how fast you can run and then still pick up that barbell!