Maddox Method: Competitor
About The Program
Competitor Program workouts are designed to develop GPP and strength, and include an accessory. Additionally, subscribers will utilize gymnastics and olympic weight lifting along with mobility and stability and workouts to build endurance.
Competitor Program Subscription Includes:
- Access to btwb
- Workouts designed for results
- Reach the next level of CrossFit athleticism
Sample Session
Warm Up
AMRAP in 8 mins of:
5 Inch Worms
6 Scap Pulls
8 Kip Swings
10 Downdog + Cobras
12 Boot Strappers
WOD
For quality:
10 Ring Muscle-ups
50 Wall Balls
8 Ring Muscle-ups
40 Wall Balls
6 Ring Muscle-ups
30 Wall Balls
Metabolic Conditioning
Each for time:
Row: 10x 300 m
Perform at 80% effort / RPE 15.
Rest 30 secs between efforts.
Olympic Lifting
Every 2 mins for 12 mins:
1 Snatch Pull
3 Snatches
Every 2 mins for 12 mins:
1 Clean Pull
3 Cleans
Functional Weightlifting
Incline Bench Press 8-8-5-5
Rest 1 min
Supinated Barbell Row 10-10-8-8
Rest 1 min
Dumbbell Bench Press 10-10-8-8
Rest 1 min
Single Arm Dumbbell Row 10-10-8-8
Rest 1 min
Weighted Pull-up 5-5-5-5
Rest 1 min
Tempo Weighted Dip (3 3 3) 5-5-5-5
Gymnastics
4 rounds for quality of:
7 Wall Facing Deficit Handstand Push-ups, 3/1.5 in
21/17 Ski Erg Calories
Rest 1 min