Workouts (Competitors)

Phase 1: Week 1/Monday Prep 10 Calorie Row 15 Thrusters (45/35) 3 Rounds Strength Work up to a heavy 3-rep back squat Strength Conditioning Every 3 Minutes for 12 Minutes 8 Shoulder-to-Overhead (155/110) 8 Strict Pull-ups 8 Strict Ring Dips Conditioning 8 Squat Cleans (135/95) 6 Box Jumps...

Week 4 of 4: Monday Prep For Time 500 Meter Row 50 Air Squats 20 Burpee Pull-ups Strength Every 2 Minutes For 8-10 Rounds Work up to a heavy 3-rep max back squat Begin @ 55% of Back Squat and Increase Over the...

Cycle: Strength + Base Endurance Week 2 of 8: Tuesday Every 2 Minutes for 6 Rounds 1 Power Clean 2 Push Press Select starting weight by feel. Increase each round, if possible. 4 Sets 4-6 Close Grip Barbell Bench Press 10-14...

Open Cycle: Week 6, Saturday Prep 3 10' Legless Rope Climbs 15/10 Calorie Row 3 Rounds; 10 Minute Time Cap Strength Conditioning Every 2 Minutes for 8 Minutes 3 Squat Snatches + 2 Overhead Squats @ 70% -followed by- Every 2 Minutes for...

Base Endurance + Strength: Week 3, Wednesday Prep 2500 Meter Easy Row Gymnastics 4 Rounds Of 8 Strict Parallette Handstand Push-ups 8 Kipping Parallette Handstand Push-ups Rest 1 Minute 25 Kipping Handstand Push-ups Rest 2 Minutes Between Rounds Strength Conditioning 10 Weighted Pull-ups 20 GHD Sit-ups 4...

Threshold Training Cycle: Week 2 of 10, Wednesday Prep 2 Rounds 3 Legless Rope Climbs 25 Empty Bar Thrusters Strength Conditioning 20 Thrusters @ 45% of Max Clean & Jerk 10 Bar Musle-ups Rest 2 Minutes 16 Thrusters @ 50% of Max...