COMPETE – 23.02.28

WARM-UP

1 set:

1:00 row

10 alternating Samson stretch

10 alternating plank reach throughs

10 box step-ups (20/24 in)

1 set:

1:00 row

10 sit-ups

10 alternating DB deadlifts

10 alternating v-ups

10 alternating DB sumo deadlift high pulls

1 set:

1:00 row

10 v-ups

10 DB box step-ups

10 alternating DB snatches

NOTES

Build in pace on the rower in each set. Try to row the final set at your workout pace or faster.

Practice holding the DB on each shoulder in the warm-up.

After finishing this warm-up, spend time practicing a few sets of toes-to-bar reps. Work on increasing the cycle time between reps and plan out your attack for the workout sets.

For time:

42/60 calorie row

then…

21-15-9-3:

Toes-to-bars

DB box step-ups (20/24 in) (35/50 lb)

Alternating DB snatches (35/50 lb)

then…

42/60 calorie row

– Use a single DB for step-ups and DB snatches.

NOTES

Stimulus & Goals

Grippy little triplet.

11:00-17:00.

Finish the row in 3:00 or less.

Maintain sets of at least 5 reps on the toes-to-bar.

Keep moving on the DB box step-ups and DB snatches.

BIKE BURPEE

EMOM 15:

Min. 1 | 12/15-cal. Echo bike

Min. 2 | 15 burpees

Min. 3 | Rest

NOTES

Stimulus & Goals

Finish the calories in :50 or less.

The burpees can consume most of the 1:00, but you should aim for a few seconds to spare.

Expect to feel your lungs and legs early on.

FRONT SQUAT HOLD

10 rounds:

3 front squats

:30 sandbag hold (100/150 lb)

– Increase front squat load as desired.

NOTES

Stimulus & Goals

Prioritize a heavier load on the front squats. Rest as needed.

Load should be at 60-85% of your 1-rep max.

Increase load across as many sets as possible.

Perform the sandbag hold unbroken for all sets.

STRETCHING

Accumulate:

1:00 foam roll calf/leg

1:00 foam roll IT band/leg