July 26, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds, not for time, of:
200 Meter Run
15 Single Arm Dumbbell Push Press each arm (35/20lbs)
60 Second Wall Sit

A.
Four sets of:
5 Power Jerks @ 60+%
Rest 90 seconds between sets

*Build based on quality over the 4 sets.

B.
Every minute, on the minute, for 7 minutes:
2-3 Rope Climbs

Focus on being efficient.

C.
Complete as many rounds and reps possible in 15 minutes of:
30/22 Calorie Assault Bike
10 Goblet Hold Box Step Ups (1x 100/70lbs to 20″)
200 Foot Dumbbell Farmer Carry (100/70lbs)
10 Dumbbell Deadlifts (100/70lbs)

D.
Three sets of:
10-12 Alternating Dumbbell Bench Press
Rest as needed

Followed by…

Three sets of:
8-10 Barbell JM Press
Rest as needed

General Training Notes:
Consistency on the bike, push on the dumbbells. Hit the bike at a pace that takes you about 90 seconds to finish. After that grab your single dumbbell, put it in the goblet position and start stepping. The goal should be to go all 10 reps without dropping the dumbbell. After that you’ll grab the second one where it’s time to run the farmers carry. Don’t waste time under tension here. It would probably be smartest for most of you to break at least once on the farmer carry, but that break is a drop, turn around, shake and go. It’s not a drop, stare at the clock for 20 seconds, then go. But that drop could be all you need to get back and hit all 10 deadlifts unbroken. We know that you’re pushing for speed but hold yourself to a high standard on the step ups and deadlifts. When you get back to the bike just get on and start pedaling. This is your chance to relax the grip a little and breathe, but don’t let that pace suffer too much. This workout is only 15 minutes long so it’ll go by quickly.