June 20, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Complete for 15 minutes, increasing intensity on the bike every round:
25/20 Calorie Assault or Echo Bike
100 Foot Kettlebell Front Rack Carry
100 Foot Kettlebell Overhead Carry

A.
Back Squat
Every 2 minutes, for 14 minutes (7 sets of):
Set 1 – 5 reps @ 60%
Set 2 – 4 reps @ 70%
Set 3 – 3 reps @ 75-80%
Set 4 – 2 reps @ 80-85%
Set 5 – 10 reps @ 60%
Set 6 – 10 reps @ 60%
Set 7 – 10 reps @ 60%

B.
Every 90 seconds, for 9 minutes (6 sets of):
8 Power Cleans (50-60%)

C.
Every minute, on the minute, for 16 minutes (8 sets of):
Station 1: 20-22/14-16 Calorie Row
Station 2: 150 foot Sandbag Carry (150/100lbs)

When the running clock reaches 20:00…

Every minute, on the minute, for 6 minutes (6 sets of):
10 Thrusters (105/75lb.) + 10 Toes-to-Bar (in the same minute)

D.
Five sets of:
30 Second Side Plank (each side)
10-12 Ab Wheel Rollouts

General Training Notes:
Push the row, carry fast, try to recovery your breath in a short amount of time. The first section is meant to spike your heart rate and keep it high, then you’ll get the 4 minute rest to bring it back down before we have to send it a bit on the second EMOM. If you fall behind the clock there, it turns into a 6 minute AMRAP, but consistent movement and just getting started you should be able to stay ahead.