November 5, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Five sets, performed at 80%:
25/20 Calorie Assault or Echo Bike
100 Foot Kettlebell Front Rack Carry
100 Foot Kettlebell Overhead Carry

A.
Four sets of:
Deadlift x 8 reps
Rest as needed

Start your first set around 70% and build. Deadstop between every rep then get tight and lift the bar as fast as possible every time while keeping proper technique.

B.
Option A-
For time:
4 Wall Walks (onto a 4″ plate)
8 Wall Facing Deficit Strict Handstand Push-Ups
Rest 60 seconds
3 Wall Walks (onto a 4″ plate)
6 Wall Facing Deficit Strict Handstand Push-Ups
Rest 60 seconds
2 Wall Walks (onto a 4″ plate)
4 Wall Facing Deficit Strict Handstand Push-Ups

OR

Option B-
For time:
6 Wall Walks
18 Nose to Wall Shoulder Taps
Rest 60 seconds
5 Wall Walks
15 Nose to Wall Shoulder Taps
Rest 60 seconds
4 Wall Walks
12 Nose to Wall Shoulder Taps

TIME CAP FOR BOTH OPTIONS = 9 MINUTES (INCLUDING REST)

C.
Every 4 minutes, for 12 minutes (3 sets) of:
15/10 Calorie Row
20 Thrusters (105/75lbs)
15/10 Calorie Row

When the clock reaches 12:00…

Every 4 minutes, for 8 minutes (2 sets) of:
15/10 Calorie Row
20 Burpees Over Erg
15/10 Calorie Row

Athlete Notes:
There’s a lot of rowing on the menu today and the time windows are going to be tough, but if you row at a consistent pace (around 1300-1500 for men and 1000-1200 for women) and hit the thrusters unbroken you’ll have at least a minute of rest during the first section. The second one will naturally take a little longer because the burpees are slower than the thrusters, but we are still anticipating a minute or so of rest if you push the pace hard. It’s only two sets so you might as well sprint them and earn your weekend!