October 16, 2021 – Competition Program

Primary Training Session
Muscle Activation

Two sets of:
100-Foot Pec-Activated Med-Ball Walks
Rest as needed

Skill-Based Movement Primer
Against a 3-minute running clock, complete as many reps as possible of:
25-Foot Handstand Walk
1-5 Unbroken Ring Muscle-Ups

Rest 60 seconds, and then…

Against a 3-minute running clock, complete as many reps as possible of:
12 Overhead Squats (95/65 lbs)
100-Foot Sandbag or D-Ball Carry (150/100lb.)

Rest 60 seconds, and then…

Against a 3-minute running clock:
Max Distance Row

Rest 3 minutes and repeat the entire 8 minutes again.

A.
Every 3 Minutes, for 12 Minutes (4 sets) of:
Banded Deadlifts x 12 reps @ 40 of 1-RM

Stand with the bar as fast as you can. Lower the bar to a deadstop and repeat for all reps.

The band tensions should add about 25% tension at lockout of what your current 1-RM Deadlift is.

B.
Every minute, on the minute, for 32 minutes (8 sets of each):
Minute 1 – 12-15/9-12 Calories of Assault Bike
Minute 2 – 30 Double-Unders + 5 Burpee Box Jump Overs (24/20″)
Minute 3 – 12-15/9-12 Calories of Ski Erg, Bike Erg or Rowing
Minute 4 – 12-15 Toes-to-Bar

C.
Four rounds for quality of:
60 second Plank
50 foot Suitcase Carry (25ft each side)

Athlete Notes:
Just when you thought the EMOM’s were going away, you thought wrong! Here we are with a perfect Saturday workout. We like to call it “earning your weekend”. Set a goal in your head for each of the stations and try to stick to that goal as best you can. Remember, each station should take no more than 30-40 seconds for the first few rounds. As you get more fatigued, that time will start to increase. Dig in deep and hold on as best you can!