October 26, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Complete 5 minutes of stationary bike or rowing

then….

Two sets of:
90 Second Run/Bike/Row
60 Plank Hold from Push-Up Position
5 Divebomber Push-Ups
5-10 Scap Retractions on Pull Up Bar
3-4 Strict Pull Ups

A.
Five sets of:
Bench Press x 3 reps @ 70%
Rest 2 minutes

B.
Every minute, on the minute, for 8 minutes:
4-8 Ring Muscle Ups

Substitutions:
10-12 Chest to Bar Pull-Ups
4-8 Bar Muscle Ups

OR

Take 8 minutes to work on ring muscle up fundamentals, i.e.

Low Ring Turnovers
Jumping Ring Muscle Ups
Dip Support Holds
Ring Swings
Pop Swings

C.
Every minute, on the minute, for 21 minutes (7 sets) of:
Station 1: 20-22/15-18 Calorie Assault or 17-19/12-15 Calorie Echo Bike
Station 2: 40 Double Unders + 10 Kettlebell Deadlifts (32/24 kg)
Station 3: 5 Burpees to Target + 10 Pull-Ups + 5 Burpees to Target

When the clock reaches 22:00, perform…

Three rounds for time:
20-22/15-18 Calorie Assault or 17-19/12-15 Calorie Echo Bike
40 Double Unders
10 Kettlebell Deadlifts (32/24 kg)
5 Burpees to Target
10 Pull Ups
5 Burpees to Target

D.
Three sets of:
Single Incline Arm Dumbbell Bench Press x 10-12 reps each side
Rest as needed
Chest Supported Kettlebell Rows x 10-12 reps
Rest as needed

Athlete Notes:
Another EMOM into rounds for time is coming up today. These are going to be our Wednesday theme for the duration of this cycle, so get used to fatiguing yourself and then trying to move fast once you’re already on the verge of tapping out. This cycle is all about building strength and capacity, and these workouts are the perfect way to do it. As always, make sure your first few rounds leave you about 15-20 seconds of rest because that will become less and less as you run deeper into the workout. Remember, just get started!