March 15, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up:
2 Minute Bike
500 Meter Row Easy
15 Superman Punches

Followed by…

2 Minute Bike
15 Dumbbell Hang Power Clean and Push Press (35/20lbs)
500 Meter Row Easy

A.
Every 2 minutes, for 14 minutes (7 sets) of:
3 Power Jerks @ 60-70%

B.
*Complete for time:
500 Meter Row
30 Burpees over erg
500 Meter Row
20 Burpees over erg
500 Meter Row
10 Burpees over erg
500 Meter Row

*Every 5 minutes, including 0:00, perform:
15 Wall Ball Shots (20/14lbs)

C.
Three sets of:
30 Banded Glute Bridges
30 Hamstring Curls
15 Banded Lateral Leg Lifts each side or 25 Foot Banded Monster Walk each direction
Rest as needed

Athlete Notes:
This workout is all about getting a good mid week sweat. Move at a consistent pace and try to stay there. We don’t need records set on the row, but a good goal is to be within about 10 seconds/500m of your 2k pace. For the burpees, hit them consistently and just keep moving. On the wall balls we’re looking unbroken or bust.

ATTENTION QUARTERFINAL ATHLETES
If you’re doing individual quarterfinals this weekend then it’s probably a better idea for you to take today as a pure zone 2 session because the workouts are released tomorrow. Shortly after the workouts are announced we will be putting some tips and tricks so be on the lookout!