June 19, 2021 – Competition Program

Primary Training Session
Mobility, Activation & Warm-Up
Banded Hamstring Pulse x 45 seconds per side
Banded Hip Rotations x 8-10 reps per side

and then …

Two-Three sets of:
400 Meter Run
Hawaiian Squats x 5 reps per side (try to increase the range of motion each rep)
Prone Walkouts x 5 reps

Warm-Up Flow
At increasing intensity:
1600 Meter Run (on Assault Runner if possible)
200 Single-Unders
15 Wall Walks
100-Foot Handstand Walk

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

Handstand Walk alternatives:
For every 25-Foot of Handstand Walk, perform 15 nose-to-wall, back-to-wall or freestanding shoulder taps

A.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean from Blocks x 1.1.1
(barbell just above the knee on blocks)
Rest as needed

Build to the heaviest triple you can for today.

B.
Four sets of:
Clean Pulls x 3 reps @ 90-95%
Rest as needed

Focus on speed from the knees to the hips.

C.
“Fittest in Capetown Event 1”
3000 Meter Bike Erg
30 Burpee Box Jump-Overs (30″)
2000 Meter Row
30 Burpee Box Jump-Overs (30″)
1000 Meter Ski-Erg
30 Burpee Box Jump-Overs (30″)

Time Cap = 27:00

Athlete Notes:

Show me the burpees! The first thing that might jump out at most people is the 6000 Meters of distance on the Concept 2 machines, but that is not where this workout is won or lost. For most athletes, going hard on the machines will only win them an additional 10-20 seconds per segment – or 30-60 seconds in the full workout. When there are 90 Burpee Box Jump-Overs at play, those 60 seconds are easily made up with a concerted effort to move quickly over the box. Back off just enough on the machines to ensure that you can quickly transition to the box and hammer the burpees with a fast, aggressive pace. Think maintenance pace on the machines and ATTACK the burpees each set to put up your best time on this event.