October 17, 2022 – Competition Program

Our final offseason cycle is going to continue laying the foundations for the upcoming season. We will remain focused on strength, skill work, and aerobic capacity. While the primary focus has not changed, this upcoming cycle does come with a new set of progressions for each of these three main emphasis. The goal is to have our athletes continue to break through plateaus, build more capacity in skilled movements, and feel strong and healthy leading into the season.

Primary Training Session
Get Moving || Warm-Up
Three sets of:
2 Minute Bike or Row
50 Foot Suitcase Carry (Right Side)
5 Single Arm Kettlebell Front Rack Squat (Right Side)
50 Foot Suitcase Carry (Left Side)
5 Single Arm Kettlebell Front Rack Squat (Left Side)
20 Russian Kettlebell Swings

A.
Every 2 minutes, for 14 minutes (7 sets of):
Squat Clean
Sets 1-3: 3 reps @ 60-65%
Sets 4-6: 2 reps @ 70-75%
Set 7: 1 rep @ 80+%

*Do not touch and go.

B.
Back Squat
Set 1: 10 reps @ 50%
Set 2: 10 reps @ 50-60%
Set 3: 10 reps @ 60%
Rest 2-3 minutes between sets

C.
Every 5 minutes, for 25 minutes (5 sets) of:
400/350 Meter Row
8 Power Cleans (185/135 lbs)
300/250 Meter Row
12 Burpees Over Erg

This will not allow for much rest. Use a weight that allows you to perform touch and go reps

D.
OPTIONAL:
Three sets of:
20 Alternating Reverse Lunges
30 Banded Hamstring Curls
Rest 90 seconds between sets

Athlete Notes:
This workout is all about speed. It’s going to be tough to hit these intervals and finish them repeatedly in that 5 minute time domain. We suggest customizing the weight, reps, and row distance to where you have at least 30-60 seconds of rest on the first couple rounds. As you fatigue you’ll start to bleed further and further into that interval so give yourself a little bit of leeway early on. The rows should be a sprint, think 1k pace. The power cleans (as stated above) should be all touch and go, so pick an appropriate weight. The bar facing burpees are your speed burpees. Make sure you’re hitting each movement quickly and transitioning fast. The faster you go, the more rest you get!