Deka Comp - Elite

Warm up - Ring muscle up

1. 5 minutes Row or Ski erg 2. 2 sets 6 Ring face pulls 6 Low ring transitions 6 Jumping ring dip 3. Snap Back pull swing on rings 2 x 5

Strict Ring Muscle up

3 x 1

21-15-9 reps of: Strict Handstand push-ups Strict Ring dips Strict Push-ups If you have a weight vest, wear it!

4 sets Max reps Feet elevated ring rows (neutral grip)* 25' Seated sled pull, hand over hand Rest 2 minutes * The rings should be roughly at the same height of the top of the box

E4MOM x 5 3 Deadlifts @ 75-80% (dead stop) 25' front rack lunges @ 225/155 10 high box jumps @ no rebound each set should be done with aggressive intent

5 sets 1:30 minutes @ RPE 9/10 on assault bike 400m run @ RPE 9/10 Go hard but be smart. Try to keep each round close but I'm expecting you to slow a bit.

GHD Sit-Up

8 x 20

EMOM 20 1- Row 16/13 Cal 2- 15 wallballs 20/14 3- 50 DU 4- 20 KBS @ 24/16

Technical primer 5 sets 2 Snatch lift offs (pause 3 seconds @ lift off position) 1 power snatch (pause 3 seconds in receiving position) 2 Hang squat snatch (pause 2 second in hang @ above the knees roughly mid thigh) In the lift off, focus on keeping your hips low and feeling pressure in your feet, your arms relaxed and your upper back engaged. The lift off should have the plates lifting off about 2-3 inches. In the hang snatch, Focus on driving through the legs like a push press. I want your upper body to be more vertical, let your knees bend forwards to stay upright.

Snatch

6 x 2 @ 80 %

Back Squat

4 x 15 @ 72 %

5 sets 4/4 unilateral hip thrusts @ weighted AHAP 8 Banded jumping air squats @ as high as possible Rest as needed

21-15-9 Bar muscle ups DB Thrusters @ 2 x 70/50lbs Break this up to try to make it to the set of 9 unbroken.

30-20-10 Cal ski erg Deficit kipping HSPU @ 5/3"

Medball GHD situps 10 x 10 reps @ 14/10lbs Rest as needed

5 sets, for quality Bike 5 minutes @ 10 damper 15 Clean and jerks @ 185/135 Bike 5 minutes @ 2 damper, ROM 85+ 15 D-ball ground to over the wall + hop over wall Rest 2 minutes After 3 rounds, rest 5 minutes

5 sets 12 Prone DB seal rows 12 Tall kneeling straight arm band lat pull down 6 Tall kneeling band angels

GHD Hip Extension

3 x 20

Amrap 15 @ very easy Ski erg 200m 10 inchworm push ups 20 seconds support hold on rings 10 wallballs @ 20/14 lbs then 3 sets 3 Tempo jumping ring dip* 5 Tall kneeling banded face pulls *Lower down to the bottom of the ring dip over 3 seconds then jump up to support

Ring Dips

5 x 10

Bodyweight Row

5 x 20

6 x 3 minute amrap 25' hand over hand seated sled pul @ moderate to light (this should take about 30-40 seconds tops) Max distance HS walk* Active recovery 1 minute on rower between amraps * If you have an obstacle, add it in

4 rounds not for time 45 wallballs 20/14lbs 75 drag rope DU Row 1000m 7/5 Ringmuscle ups

6 x 1 minute amrap, rest 2 minutes between sets alternate between: - Banded burpees - Burpees to target @ wall (like last chance qualifier)

3 sets 12 Light Sorenson hold rows @ light BB or plate 12 Hip extensions on GHD

Running Intervals

10:00, 5:00

Running Intervals

4 x 1:00 @ 6, 7, 9, 4

Running Intervals

4 x 1:00 @ 6, 7, 9, 4

Running Intervals

4 x 1:00 @ 6, 7, 9, 4

Running Intervals

4 x 1:00 @ 6, 7, 9, 4

Running Intervals

1 x 15:00

EMOM 12 minutes Odd- Row 18/15 Cals Even- 10 GHD situps + 10 Banded Russian KBS Then 3 sets 6/6 Bulgarian split squats @ front rack 6 Split stance strict press

Clean & Jerk

5 x 6

Clean & Jerk

6 x 3 @ 85 %

Front Squat

10 x 2

Clean pull against pins + 3 sets 10 seconds pulling against pins @ lift off position (lower than in the video) 2 Clean pulls @ 85% of best C&J Rest as needed It is very important that you pull against pins with as much knee flexion as you can (AVOID HINGE/DEADLIFT POSITION)

Weighted Hellen 3 rounds for time Run 800m 21 KBS @ 32/24 KG 12 C2B pull ups With a weighted vest 20/14 lbs

Recovery echo bike THE SECOND you are done with your workout, hop on the bike for 5 minutes first 2 minutes @ RPE 7/10 Last 3 minutes, slowly decrease Straight into part H

Jackie

For Time: 1000 meter row 50 Thrusters 45/35# 30 Pull-ups

Echo Bike

1 x 10:00

3 sets 8/8 pallof press @ hard

EMOM 20 1- Run 45 seconds (assault runner) 2- 15 Wallballs @ 20/14 3- Bike 45 seconds (erg) 4- 10-15 slam balls @ 30/20 lbs Then BMU Practice 5 x 1+1 Jumping into glide swing + Jumping into hip to bar

3 sets Row 8 strokes @ 10 damper as hard as possible (exclude strokes to get the wheel turning) rest 15 seconds 10 weighted box jumps @ 35/25lbs in each hand (or so) @ SAFE HEIGHT Rest 15 seconds 5 BMU in singles rest 2 minutes I want the most force production for each rep in this piece.

Back Squat

3 x 5 @ 80 %

5 sets 15 seconds Max reps Band face pulls @ moderate band 25' double KB overhead lunges @ 32/24kg Rest 3 minutes

8 rounds, rest 30 seconds between each round 200m run 1 snatch @ 70-75%

6 rounds, rest 1 minute between rounds Ski 20/16 cals 15 TTB AFAT

3 sets 10 landmine twists 30 seconds tall kneeling bearhug hold @ heavy rest as needed

Reverse hypers 2 x 20