July 25, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
60 Second Wall Sit
45 Second Elbow Plank Hold
30 Second Bottom of Squat Hold

Followed by…

Three rounds of:
200 Meter Run
20 Russian Kettlebell Swings (53/35lbs)

A.
Back Squat
Every 2 minutes, for 14 minutes (7 sets of):
Set 1 – 5 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80-85%
Set 4 – 2 reps @ 85-90%
Set 5 – 10 reps @ 75%
Set 6 – 10 reps @ 75%
Set 7 – 10 reps @ 75%

B.
Every minute, on the minute, for 4 minutes:
4 Squat Cleans (70-75%)

C.
Every minute, on the minute, for 32 minutes (8 sets of):
Station 1: 15-18/12-15 Calorie Assault or Echo Bike
Station 2: 20 Wall Ball Shots (20/14lbs)
Station 3: 6-10 Burpees + Max *Gymnastics* in the remaining time
Station 4: Rest

*For the gymnastics movement, pick your weakest movement and perform that for all 8 sets. Examples:
-Toes to Bar
-Bar Muscle Ups
-Ring Muscle Ups
-Strict Handstand Push-Ups (option to add deficit)

Make sure you note which movement you picked and let us know!

D.
Three sets of:
100 Foot Suitcase Carry (right)
15 Weighted Side Bends (right)
100 Foot Suitcase Carry (left)
15 Weighted Side Bends (left)
15 Weighted GHD Hip Extensions
Rest as needed

General Training Notes:
Volume accumulation today. All of these movements, by themselves, shouldn’t be tough to achieve within a minute. But, can you do that repeatedly over the course of 32? The goal should be 45 seconds on the bike, 45 seconds on the wall balls, and then hit the full 60 second working minute hard to maximize your time on the gymnastics movement of your choice. Let us know which movement you picked when you post on SugarWOD!