March 2, 2022 – Competition Program

Primary Training Session

Get Moving || Warm-Up

Every 6 minutes, for 18 minutes (3 sets) of: (Ascending Intensity)
15/10 Calorie Machine of Choice
20 Handstand Shoulder or Hip Taps

10-12 Pull Ups

A.
Four sets of:
Suitcase Carry x 100 Feet each side
Rest as needed
Single Arm Ring Row x 10-12 reps each side
Rest as needed

B.
In teams of 2, for time:
200/150 Calories on the Concept 2 Rower (each)
150/100 Calories on the Assault Bike (each)

*Partner 1 will row while Partner 2 bikes. They will switch once Partner 1 reaches 20/15 calories and Partner 2 reaches 15/10 calories.

INDIVIDUAL OPTION:
Ten rounds for time of:
20/15 Calorie Concept 2 Rower
15/10 Calorie Assault Bike

C.
Every 2 minutes, for 8 minutes (4 sets) of:
Front Rack Kettlebell or Barbell Lunge x 20 (total)

Athlete Notes:
Wednesday cardio day! We want to make sure you’re getting a good sweat in while not breaking down the body too much. Take advantage of the unilateral accessory work we’ve got for you today. It’s a great opportunity to make sure that we’re still taking care of our body throughout the open. The cardio piece is something we want you to hit with a little intensity, but you shouldn’t be even close to the redline. If you’re getting above about 80-85% of your max HR here, you’re going too fast.