Workouts (Competitors)

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...

Base Endurance + Strength: Week 4, Saturday Gymnastics 5 Rounds 7 Chest-to-Bar Pull-ups 30 Second Handstand Hold* Accumulate 30 Second L-Sit Hold *With Assistance If Necessary or Wall Facing Holds Strength Conditioning Every 30 Seconds For 5 Minutes 1 Full Clean @ 70%...

Week 3 of 8: Wednesday Prep 2 Rounds 25' Front Rack Kettlebell Carry* 25' Overhead Kettlebell Lunges* 15 Hip Thrusts (Slow Negative) *Light to Moderate Weight Strength Front Squats 12 Reps @ 68% 9 Reps @ 73% 6 Reps @ 78% x2 Rest 1.5 Minutes Between...

Base Endurance + Strength: Week 12 of 12, Wednesday (Deload Week) Conditioning 10 Ring Muscle-ups 20 Handstand Push-ups 40 Deadlifts (225/155) 50 Calorie Row 60 Pistols Bike 3 Minute Easy Bike 10 Minute Tempo Bike 2 Minute Easy Bike

Threshold Training Cycle: Week 7 of 10, Friday Strength Conditioning 5 Rounds 1 Complex of*: 1 Power Clean 3 Thrusters 1 Jerk Rest 1.5 Minutes Between Rounds *@ 60-65% of Max Clean & Jerk Do not drop the bar once you begin a...

Open Cycle: Week 6, Monday Strength Conditioning Every 2 Minutes For 6 Rounds 3 Power Cleans + 1 Jerk* 8 Handstand Push-ups *Start at 70% of Max Clean & Jerk and Increase Every Round By Feel Conditioning 4 Rounds 5 Deadlifts (315/220) 6...