Wednesday 4/09/2024

Fitness

A. Warm-Up

• 0-5 mins: General warm-up

• 5-10 mins: Clean and Jerk Warm-Up

• 10-15 mins: Workout-Specific Prep
  2-3 sets of:

• 8 sec Echo Bike (4 sec ramp-up, 4 sec sprint)

• 2-3 Thrusters

• 2-3 Deadlifts
  Increase load each set

• Rest 90 seconds between sets

 B. Part 1: EMOM x 4min

6-9 Barbell Thrusters @ 52/34 kg

Rest 2 minutes before Part 2

C. Part 2: EMOM x 4min

6-9 Deadlifts @ 120/80 kg 

Rest 2 minutes before Part 3

D. Part 3: EMOM x 4min

7/5 calories Assault Bike *SPRINT

E. Core/Gymnastics Finisher

For Quality:

• 30 Facing The Wall Shoulder taps

• 20m Suitcase Carry/side 

• 30 V-ups

• 20m Suitcase Carry/side

• 30 Facing Away from the wall Shoulder Taps or 60sec Hand Stand Hold

• 20m Suitcase Carry/side

• 30 seconds Side Plank/Side

Competition

A. Warm-Up

• 0-5 mins: General warm-up

• 5-10 mins: Clean and Jerk Warm-Up

• 10-15 mins: Workout-Specific Prep
  2-3 sets of:

• 8 sec Echo Bike (4 sec ramp-up, 4 sec sprint)

• 2-3 Thrusters

• 2-3 Deadlifts
  Increase load each set

• Rest 90 seconds between sets

B. Strength and Power (3 Alternating Sets)

B1. Crossover Stride Jumps on Benches

• 5 reps/side per set (focus on speed and power, no rebound)

• Rest: 45 seconds

B2. Landmine Full Contact Twists @ Max Load

• 5 reps/side per set (focus on speed and power)

• Rest: 45 seconds

C. Conditioning (3 Alternating Sets)

C1. Dumbbell Farmers Carry - 30 meters

• Heavy, target: 57 kg/45 kg per hand

• Rest: 30 seconds

C2. Hand Over Hand Sled Pull - 30 meters

• HEAVY and grindy effort

• Rest: 30 seconds

C3. Russian Kettlebell Swings

• 10 reps (as heavy as possible)

• Rest: 30 seconds

D. 15-Minute AMRAP (As Many Rounds As Possible)

• 30 sec Handstand Hold on wall (10 sec minimum)

• 20 Tuck Body Rocks

• 5 Wall Walks

• 20 Arch Body Rocks

• 10 Wall Facing Plate Step Ups to 5 cm plate

• 20 Tuck Body Rocks

• 10 Wall Facing Away Plate Step Ups to 5 cm plate

• 20 Arch Body Rocks

• 15 Yoga Push-Ups with 3-sec hold at the top

E. Part 1 (Every Minute on the Minute for 10 Minutes - 5 Rounds)

Minute 1: Assault Bike - 14 seconds for max calories (near max effort)
Minute 2: 9 Barbell Thrusters @ 61 kg/43 kg

Rest: 3-5 minutes before Part 2

F. Part 2 (Every Minute on the Minute for 10 Minutes - 5 Rounds)

Minute 1: Assault Bike - 14 seconds for max calories (near max effort)
Minute 2: 9 Deadlifts @ 143 kg/102 kg

Rest: 3-5 minutes before Part 3

G. Part 3 (10-Minute Continuous Flow)

• 1 min Easy Assault Bike

• 15 meters Dumbbell Suitcase Carry/side

• 20 sec Side Plank/side