Workouts (Competitors)

Base Endurance + Strength: Week 6 of 12, Wednesday Prep 10 Minute Easy Bike 30 Handstand Push-ups 200 Double-unders Not For Time Conditioning 21-15-9* Deadlifts (225/155) *400 Meter Run Before Every Round -Straight Into- 12-9-6* Deadlifts (275/190) *500 Meter Row Before Every Round -Rest 3 Minutes- 8 Minutes To...

Cycle: Strength + Base Endurance Week 4 of 8: Wednesday Conditioning Perform At An Easy/Consistent Pace: 20 Minute Run 50 Barbell Snatches (75/55) 25 GHD Sit-ups 15 Minute Run 40 Barbell Snatches (75/55) 20 GHD Sit-ups 10 Minute Run 30 Barbell Snatches (75/55) 15 GHD...

Threshold Training Cycle: Week 4 of 10, Saturday (Deload Week) Gymnastics For Time 20 Ring Muscle-ups -Rest 1.5 Minutes- 40 Handstand Push-ups -Rest 1.5 Minutes- 15 Bar Muscle-ups -Rest 1.5 Minutes- 30 Handstand Push-ups 12 Minute Time Cap Conditioning 2500 Meter Row 1 Mile Run 70 Calorie Skierg 60...

Base Endurance + Strength: Week 2, Friday Prep 3000 Meter Easy Row Strength Every 2 Minutes For 7 Rounds Work Up To A 2-Rep Max Squat Clean Start At 70% And Increase As Needed Each Round Strength Pause Front Squat Work Up To...

Week 3 of 8: Saturday Gymnastics 4 Rounds 12 Toes-to-Bar 6 Tempo Handstand Push-ups (3-4 Second Negative on Each Rep) Weightlifting Every 2 Minutes for 7 Rounds 1 Full Snatch + 1 Overhead Squat Start at 70% & Increase to a Heavy...

Deload Week Conditioning For Time 4 Rounds 6 Power Cleans 12 Deadlifts 40 Double-unders -Rest 2 Minutes- 3 Rounds 5 Snatches 10 Deadlifts 15 Toes-to-Bar -Rest 2 Minutes 2 Rounds 6 Thrusters 12 Deadlifts 80 Double-unders Bar Weight: 135/95