June 7, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds at 70-80% effort of:
10/7 Calorie Bike or Row
100-Foot Suitcase Carry (each arm)
10 Seated Empty Barbell Good Mornings
10 Seated Barbell Presses
15 Med-Ball Bearhug Squats
30 Band Pull-Aparts

A.
Every minute on the minute, for 12 minutes:
Push Press x 3 reps @ 65%

B.
Eight sets of:
Close Grip Bench Press x 3 reps @ 65-70%
Rest 45 seconds between sets

C.
Every 8 minutes, for 24 minutes (3 sets for times of):
30 Toes to Rings
100 Foot Handstand Walk OR 10 Wall Walks
30 V-Ups
1000/900 Meter Row

D.
Three to Four sets of:
6-8 Bent Over Rows
Rest 30 seconds
8-10 Half Kneeling Single Arm Presses (each arm)
Rest 1-2 minutes between sets

Athlete Training Notes
We’ve got some interval work coming up today that is primarily going to challenge your core and shoulders. The nasty part though is that it ends on the row. Your goal should be 1-2 sets on the toes to rings, taking about 60 seconds or so. After that we’re looking for 60-90 seconds max on the handstand walk or wall walks. Up next is our 30 v-ups which, if done in 1-2 sets should only take about 45 seconds or so. That leaves you with 4:45 to finish your 1000 meter row. Given that you should be rowing faster than that, ideally your times are around 6:30-7:00 on this which gives you a 60-90 second rest before getting back at it! Goal is consistency. We want to be able to live comfortably in an elevated heart rate.