July 6, 2022 – Competition Program

Primary Training Session

Get Moving || Warm-Up
Three sets of:
100 Foot Suitcase Carry (each arm)
100 Foot Single Arm Overhead Carry (each arm)

Followed by…

Three sets of:
10/7 Calorie Machine of Choice
10 Sandbag Squats
5 Squat Jumps

A.
Back Squat
Set 1 = 6 reps @ 65%
Set 2 – 6 reps @ 75%
Set 3 – 5 reps @ 75-80%
Set 4 – 5 reps @ 82-85%
Sets 5-6 – 4 reps @ 85%
Rest 2-3 minutes between sets

B.
Complete as many reps possible in 4 minutes of:
20/15 Calorie Assault or Echo Bike
1 Bar Muscle Up
2 Front Squats (175/125lbs) (From the Floor)
2 Bar Muscle Ups
4 Front Squats
3 Bar Muscle Ups
6 Front Squats

Rest 3 minutes between sets and complete a total of FOUR sets.

Each interval you will begin on the machine and then continue progressing from where you left off on the previous set.

C.
Three sets of:
Front Rack Lateral Kettlebell Lunge x 8 reps right side
Rest as needed
Front Rack Lateral Kettlebell Lunge x 8 reps right side
Rest as needed

D.
Three sets of:
Banded Hamstring Curl x 30 seconds
Banded Hamstring Curl Hold x 20-30 seconds
Rest as needed
Supine GHD Plank x 30-60 seconds
Rest as needed

Athlete Notes:
Ascending rep scheme workouts are nasty.. there’s no way around it. As you get more fatigued the reps get higher. That said, with the 3 minutes of rest between rounds, we expect you to hit this at an aggressive pace! Hammer the bike hard and then start chipping away at the bar muscle ups and front squats. The most important thing in this workout is that you keep moving. Especially while the reps are low. As we get deeper into the workout and the reps start to creep up higher and higher, it’s understandable to need to take a couple breaks, but smooth transitions and unbroken reps are going to be the ticket during those first couple intervals.