*Comp Training Program Update HERE

WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

3 sets of…

5 PVC Pipe Cuban Press

10 Banded Lat Press Downs

Remaining time after 3 sets Ski/Bike/Row

Push the tempo on the machine appropriately to get your heart rate up and your body awake.

1b) 10:00 – 19:00 – Every 1:30 x 6 sets:

3-5 Strict Pull-ups

+

10-20 second Ring Dip Support

For the Pull-up add assistance or load as deemed fit. Try to pick efforts for both movements that you can complete unbroken for all 6 sets.

1c) 20:00 – 30:00 – 10 sets of :40 ON/:20 OFF:

Odd Sets – Alternating Dumbbell Plank Rows 35/25

Even Sets – Alternating Goblet Reverse Lunges 35/25

Max reps at each station. Approach at a pace/intensity with a goal of trying to hit the same reps every set.

1d) 35:00 – 45:00 – Every 2:00 x 5 sets:

Set 1 – 30 Double-unders + 21 Thrusters 45/35

Set 2 – 30 Double-unders + 18 Thrusters 65/45

Set 3 – 30 Double-unders + 15 Thrusters 75/55

Set 4 – 30 Double-unders + 12 Thrusters 95/65

Set 5 – 30 Double-unders + 9 Thrusters 115/75

Scale as needed. 

Accessory:

2) Monostructural Conditioning – Run: 

A – 800m Easy Warm-up

B – 6 sets of

  • 200m Easy

  • 200m Moderate

  • 200m Hard

C – 800m Cool-down Walk

Rest as needed between parts. No rest between sets on Part B, one continuous 3,600m piece.

3) Weightlifting – Pause Front Squat: 3 Reps Every 2:00 x 5 sets

Work in the 70-80% range of your 1RM. Pause in the bottom for 2-3 seconds on each rep.

4) Gymnastics – Russian Dips: “X” Reps Every 1:00 x 10 sets

Pick a rep count you can maintain for all 10 sets.

5) Trunk – GHD Side Bends: 5 sets of 10/side

Rest 90-120 seconds between sets.

6) Accessory – Sled Drag: 400m @ Bodyweight

Focus on walking as flat footed as possible focusing on Glute/Hamstring activation. Not for time.

7) Pre-Hab – 3 sets of:

10/side Single Arm KB/DB Serratus Punch w/Pause

20 Second GHD Hip Extension Hold

30 Second Active Hang From Rings

Add load to the Hip Extension hold as deemed fit.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE