October 30, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds at ascending effort of:
10/7 Calorie Bike or Row
50 Foot Suitcase Carry (each arm)
5 Single Arm Deadlifts (each arm)
25 Foot Monster Walk (forward and backward)
30-45 Second Elbow Plank Hold

A.
Every 2 minutes, for 16 minutes (8 sets of):
Front Squat
Sets 1-3: 3 reps @ 60-65%
Sets 4-6: 2 reps @ 70-75%
Sets 7-8: 1 rep @ 75+%

B.
Every 3 minutes, for 9 minutes (3 sets of):
Deadlift x 10 reps @ 45-50%

C.
Every minute, on the minute, for 20 minutes (5 sets of):
Station 1: 16-20/12-16 Calorie Echo/Assault Bike
Station 2: 30 Double Unders + 8-10 Chest to Bar Pull-Ups
Station 3: 16-20/12-16 Calorie Row or Ski
Station 4: 6-8 Dumbbell or Kettlebell Hang Clean to Overhead (50-70/35-50lbs)

*Hang Clean to Overhead can be performed as a hang clean and jerk/push press OR as a hang cluster.

D.
Accumulate 50 Ab Wheel Rollouts

Conditioning Training Note
We’ve got a mix of cardio and skills coming up today. Your goal should be 40-50 seconds on the bike in station 1. Station 2 should be unbroken and around 30-40 seconds. Station 3 again we’re looking for 40-50 seconds on the row/ski. The last station is a relatively less practiced skill/strength component. Pick an implement and weight that you can perform the 6-8 reps unbroken with. That station should only take about 20-30 seconds then we do it all over again.