June 22, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up

Three sets of:
100 Foot Sandbag Bearhug Carry
100 Foot Double Kettlebell Overhead Carry
100 Foot Double Kettlebell Front Rack Carry
10 Goblet Hold Alternating Cossack Squats
10 Single Arm Kettlebell Push Press (each arm)

A.
Ten sets of:
Front Squat x 2 rep @ 70% @ 2111 Tempo
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 15 minutes, of:
5 Ring Muscle Ups
10 Strict Handstand Push-Ups
15 Kettlebell Thrusters (53/35lbs)
20 Box Jump Overs (24/20″)

At the 16:00 mark, complete the following…
For time:
20 Box Jump Overs (24/20″)
15 Kettlebell Thrusters (53/35lbs)
10 Strict Handstand Push-Ups
5 Ring Muscle Ups

C.
Three sets of:
20 Bodyweight Bulgarian Split Squats (right)
20 Bodyweight Bulgarian Split Squats (left)
Rest 30 seconds
15 Narrow Stance Heel Elevated Goblet Squats
Rest 90 seconds

D.
Three sets of:
60 Second Elbow Plank
30 Second Right Side Plank
30 Second Left Side Plank

Athlete Notes:

On the menu for today is an AMRAP followed by a for time in reverse order. The reps are relatively low and the weight/height is also relatively low, so the goal on this workout is to keep moving. For the muscle ups, and handstand push-ups, your goal should be 1-2 sets to complete all the reps each time you get to them. On the thrusters, if you have to take a short break, go for it, but don’t stare at the kettlebells too long. The box jump overs should be a consistent pace. Try to catch your breath a bit here and shake your arms out to get right back on the muscle ups. When you get to the for time section it’s time to send it. Remember, though, that you’re going in reverse order so you’ve got thrusters, followed by strict handstand push-ups, followed by muscle ups.. your shoulders will be a little fried there so be smart about your rest intervals.