March 5, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds at ascending effort of:
12/9 Calorie Row
50 Foot Bear Crawl
50 Foot Crab Walk
200 Meter Run
5 Strict Sternum to Ring Pull-Ups
15-20 Second Dip Support Hold

A.
Three sets of:
6-8 Box Jump Up to Low Catch
6-8 Muscle-Up Transition with Feet on Box
Rest as needed

Followed by…

Three sets of:
6-8 Ring Swings + 3-4 Snap Pulls + 1 Ring Muscle Up + 1 Ring Dip
Rest as needed

*If you don’t have ring muscle ups yet, then just perform the first two drills.

B.
For time:
30 Deficit Handstand Push-Ups (6/4″)
*Kipping is ok.
**Adjust deficit to something you can get at least 10 on your first attempt.
TIME CAP = 4 MINUTES

Then, at the 5 minute mark…

Complete as many rounds and reps as possible in 5 minutes of:
50 Foot Handstand Walk (turnaround on hands at 25 feet)
50 Double Unders

C.
Every minute, on the minute, for 24 minutes:
Station 1: 18/13 Calorie Concept 2 Bike Erg OR 16/11 Calorie Echo Bike
Station 2: 17/12 Calorie Row
Station 3: 16/11 Calorie Ski OR 200 Meter Run
Station 4: Rest

*Every time you are successful in completing all of the calories on a machine, add one calorie to the next round. If you don’t make all the required calories on a machine before the interval is up then keep that calorie count for the next round.

Example:
On the first round a male athlete completes 18 calories on the C2 bike, 17 calories on the row, but only 15 calories on the ski erg. The second round they will perform 19 calories on the C2 bike, 18 calories on the rower, then still 16 calories on the ski erg until they make it.

General Training Notes
Today’s workout is pure cardio. We know that stressors are always high during the open and it’s always a toss up what the movements are going to be so hitting machine based workouts are a great way to improve fitness without beating you up with too much impact. Make sure you follow along with the notes for when to add calories or keep them the same. To add to that, make sure you’re starting at a calorie count that you could finish in around 50 seconds, it’ll only go up from there.

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.