March 19, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds of:
10/7 Calorie Row
5 Strict Pull-Ups
20 Alternating Plank Position Shoulder Taps
10 False Grip Ring Rows
20-30 Second Nose to Wall Handstand Hold

A.
Ten reps of:
Bad Cheerleader Jump to Bar

Followed by…

Ten reps of:
Swinging Knees-To-Bar

Followed by…

Five sets of:
Target Reach Swing + Air Chair Swing x 1 rep

Followed by…

One set of:
60 Seconds Max Bar Muscle Ups
*If you break you are done.

B.
Option A:
Every minute, on the minute, for 10 minutes:
50 Foot Handstand Walk

Option B:
Every minute, on the minute, for 10 minutes:
25 Foot Handstand Walk or 3 Wall Walks

Option C:
Every minute, on the minute, for 10 minutes:
25 Foot Handstand Walk Over Obstacle

C.
Every minute, on the minute, for 30 minutes (6 sets of):
Station 1: 17-20/13-16 Calorie Row
Station 2: 6-8 Bar Muscle Ups OR Pullovers
Station 3: 17-20/13-16 Calorie Echo/Assault Bike
Station 4: 40 Cross Overs + Max Strict Handstand Push-Ups
Station 5: Rest

General Training Notes:
Today’s EMOM is a mix of cardio and skills. What we’re looking for is going to actually translate to about 90 seconds of work and 30 seconds of rest between the row and going straight into the bar muscle ups. After that you’ve got basically 2 minutes of work followed by 1 minute of rest with the bike to crossover to strict handstand push-up station. We want you maintaining consistent paces on the row and bike that end up taking around 50-55 seconds. Do not hammer the machines to get more rest because we want you moving straight from them into the skills minutes.