October 22, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Two sets of:
60 Second Monster Walk
20 Banded Hip Bridges
10 Medball Hamstring Curls

Followed by…

For time:
10/7 Calorie Assault Bike
10 American Kettlebell Swings (53/35)
10/7 Calorie Assault Bike
10 Goblet Squats (53/35)
10/7 Calorie Assault Bike
50 Foot Burpee Broad Jump

A.
Three sets of:
Deadlift x 12 reps
Rest as needed

Start your first set around 50%and build. Deadstop between every rep then get tight and lift the bar as fast as possible every time while keeping proper technique.

B.
Accumulate 30 Ring Muscle Ups in as few sets as possible.

TIME CAP = 7 MINUTES

If you don’t have ring muscle-ups or are concerned about the volume then please spend 7-10 minutes rotating through the following drills:
Low Ring Turnovers
Jumping Ring Muscle Ups
Dip Support Holds
Ring Swings
Pop Swings

C.
Every 8 minutes, for 24 minutes (3 sets of):
400 Meter Run
10 Dumbbell Burpee Box Step Overs (50/35 to 24/20″)
25 Chest to Bar Pull-Ups
400 Meter Run

Athlete Notes:
The return of the sh*t sandwich! We’re going to be hitting a lot of this interval style work on Saturday’s because it’s a great way to round out the week, build some capacity, and increase volume knowing that the following day is going to be a rest day. Expect these workouts to be very challenging, but doable! Your goal in today’s session is to have at least 2 minutes of rest each time. That means the 400-meter runs should take approximately 3:30-4:00 cumulative, the dumbbell burpee box step overs should take around a minute or so, and the chest to bar you’ll need to complete in 1-2 sets. Work fast, rest faster, and push the pace knowing that it’s only three intervals!