COMPETE – 23.09.01

WARM-UP

1 set:

3:00 row

– Row at a slow/moderate pace here just to start getting warm.

1 set:

:30 mountain climbers

5 inchworms + 1 push-up/rep

5 KB windmills/arm

1 set:

:30 up-downs

10 single-arm KB swings, right arm

10 single-arm KB swings, left arm

10 med-ball front squats

1 set:

:30 lateral burpees over the KB

20 KB swings (lighter weight)

10 med-ball push presses to target

10 deadlifts (empty barbell)

3 sets:

5-8 unbroken deadlifts (building)

5 wall-ball shots

5 KB swings (workout weight)

– Rest 1:00 between sets.

NOTES

Use the KB movements to warm up the posterior chain for the deadlifts.

Focus on establishing a nice flat back with the KB and driving through your heels.

In the last three sets, increase the loading on the barbell and find your workout weight.

230901

For time:

30 deadlifts (155/225 lb)

40 wall-ball shots (14/20 lb) (9/10 ft)

50 KB swings (35/53 lb)

NOTES

Stimulus & Goals

6:00-10:00.

Moderately light loading.

Some advanced athletes will be able to complete this workout with minimal to no rest, while most will need to break each movement up into 3-5 sets.

STAMINA I

For time:（24min）

800/1,000-m bike

Rest 1:00

1,600/2,000-m bike

Rest 2:00

2,400/3,000-m bike

Rest 3:00

3,200/4,000-m bike

NOTES

Stimulus & Goals

20:00-26:00 of work (not including rest).

400 m < 2:30.

800 m < 5:00.

1,200 m < 8:00.

1,600 m < 10:00.

STRENGTH I

4 sets for load:

100-m DB farmers carry（22.5KG*2）

1:00 sandbag bear hug hold（25KG*2）

NOTES

Stimulus & Goals

Relatively heavy grunt work.

STRETCHING

3 sets:

:30 cobra stretch

:30 spiderman stretch, left

:30 spiderman stretch, right