November 7, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds of:
100 Foot Farmer Carry
100 Foot Double Overhead Carry
45 Second Low Ring Plank Hold
30 Second Pronated Grip Hang
15 Ring Rows OR 10 Strict Pull-Ups
30-45 Second Nose to Wall Handstand Hold

A.
Three sets of:
6-8 Box Jump to Low Catch + 3 Ring Dips after the last rep
Rest as needed

Followed by…

Three sets of:
6-8 Low Ring Turnovers + 20-30 Second Support Hold after the last rep
Rest as needed

Followed by…

Every minute, on the minute, for 3 minutes:
Option 1:
5-6 Ring Muscle Ups
Option 2:
6-8 Strict Ring to Sternum Pull-Ups
Option 3:
8-10 Ring Dips

B.
Three sets of:
4-5 Air Chair Swings
Rest 30 seconds
4-5 Arch Under Bar Jump to Support
Rest 60-90 seconds

Followed by…

Three sets of:
4-5 Stem Risers
Rest 30 seconds
2-3 Swinging Knees to Bar
Rest as needed

Followed by…

Every minute, on the minute, for 5 minutes:
Option 1:
5-6 Bar Muscle Ups
Option 2:
6-8 Jumping Bar Muscle Ups
Option 3:
8-10 Chest to Bar Pull-Ups

C.
Every minute, on the minute, for 30 minutes:
Station 1: 18-20/14-16 Calorie Echo/Assault Bike
Station 2: 25-75 Foot Handstand Walk*
Station 3: 18-20/14-16 Calorie Row
Station 4: Max Burpee Bar Muscle Ups
Station 5: Rest

*Option to sub obstacles, pirouettes, or any other handstand practice.

Athlete Training Notes:
The goal on today’s EMOM is for each machine to take almost the full 60 seconds. It’s a completely different workout if you go ham and finish it in 20-30 seconds. Odds are you’ll be fatigued and unable to do that after the first round anyways. Move at a consistent pace but again look for around 50 to 55 seconds on each machine. For the gymnastics stations we’re looking for speed on the hands and then consistent movement on the burpee bar muscle ups. Find a rhythm there and as soon as you drop off the bar drop right on to the ground. Stay checked in because this workout is going to get tougher and tougher as the time ticks away.