Workout of the Week: Competition Workout #5

Posted by BridgeAthletic on Jan 11, 2017 6:00:00 AM

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This Week's Workout: Competition Workout #5!

Follow up last week's Wall Sit & Pushup Competition Workout with another two exercise Competition! Together, these will set a good baseline for the year to measure your progress.

Competition Workout


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If you like our Workout of the Week articles, check out our newly launched General Athletic training program!  Get 3 fully personalized workouts each week to help you meet your fitness goals and make even more progress every month!

Warmup Set:

Jumping Jacks - 10 reps


Lying Thoracic Mobility - Squeeze - 10 each side x 2


TRX Alligator - 3 each way x 2


Squat-Lunge Combo - 7 each x 2 

Main Set:

Supine Row Intro - 5 reps


Burpees - 5 reps


Supine Row - 20 secs (as many reps as possible) 

 [Repeat x3 with 10 secs rest between]


Burpees - 30 secs (as many reps as possible) 

[Repeat x3 with 10 secs rest between]



Core Set:

[Repeat x3]


Side V-Ups - 12 each side



As always, don't forget to get a good stretch in to speed recovery and reduce soreness after your workout!

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Topics: Workout of the Week