November 9, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
12/9 Calorie Row or Ski
100 Foot Single Arm Overhead Carry (each arm)
20 Banded Face Pulls
15 Banded Presses
10 Ring Rows
5 Divebomber Push-Ups

A.
Five sets of:
Bench Press x 5 reps @ 65%
Rest 2 minutes between sets

B.
Three to Four sets of:
20-30 Foot Handstand Walk
Immediately into…
Max Unbroken Strict Handstand Push-Ups
Rest 2-3 minutes between sets

Modifications:
Three-Four sets of:
1 Wall Walk + 20 Nose to Wall Shoulders Taps + 30-45 Second Nose to Wall Handstand Hold
Rest 2-3 minutes between sets

C.
Every minute, on the minute, for 20 minutes (5 sets of):
Station 1: 17-20/14-17 Calorie Row
Station 2: 6-8 Dumbbell Devil’s Press (50/35lbs)
Station 3: 15-18/10-12 Calorie Assault Bike
Station 4: 4-6 Wall Walks

At the 20:00 mark…

Two rounds for time of:
17-20/14-17 Calorie Row
6-8 Dumbbell Devil’s Press (50/35lbs)
15-18/10-12 Calorie Assault Bike
4-6 Wall Walks

D.
Three sets of:
8-10 Single Arm Dumbbell Incline Bench Press (each arm)
Max Unbroken Wide Grip Strict Pull-Ups
Rest 1-2 minutes between sets

Athlete Notes:
As always, with today’s EMOM make sure you’re picking a rep scheme that you can finish within around 40-45 seconds per station. If you’re any more than that early on you’ll just start to bleed into the next minute sooner than we’d like. At the 20 minute mark it’s time to hit these two rounds hard. Keep the same calories and reps that you used for the EMOM and see if you can finish the two rounds faster than you would have had you stayed on the minute. Stay ahead of the clock and remember to just get started.