Strategy Video for Event 1
Strategy Video for Event 2
Strategy Video for Event 3
Strategy Video for Event 4
Event 1
Mobility, Warm-Up & Game Pace Testing
10 minutes of low-intensity Bike or Jogging @ 70%
Followed by…
Band Distracted Hip Flexor Stretch x 45 seconds per side
(while in this position, bring your arms overhead and and reach back for a few pulses)
Thoracic Rotation Drill x 10 rotations
and then …
Leg Reach x 16 reps (8 per leg)
Banded Triceps Stretch x 45 seconds per side
Bent-Over DB Reverse Flies x 20 reps (use very light weight)
Followed by…
Squat Rock x 60 seconds
6-8 minute row at increasing intensity.
Snatch Technique Warm-Up
Three sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps
*Sets 1-3: Empty barbell to very light barbell
Spend 8-10 minutes building to weight 2 or 3 of your Snatch
Three sets of:
30 second Row @ Hard Pace
60 seconds easy
At Game Pace:
20 Calorie Row at Game Pace
3-4 Snatches, weight 1
20 Calorie Row at Game Pace
2-3 Snatches, weight 2
20 Calorie Row at Game Pace
1-2 Snatches, weight 3 (optional – if you know this will be a challenging weight then save it for the workout!)
Rest 5-10 minutes, and then…
“Semi-Final Event 1”
For time:
50 Calorie Row
9 Snatches, weight 1
50 Calorie Row
6 Snatches, weight 2
50 Calorie Row
3 Snatches, weight 3
35-44:
115, 135, 155 lb
165, 195, 225 lb
45-49:
95, 115, 125 lb
145, 165, 185 lb
50-54:
85, 105, 115 lb
135, 155, 175 lb
55-59:
75, 95, 105 lb
115, 135, 155 lb
60+:
65, 75, 85 lb
95, 115, 135 lb
Suggested Strategy
We love ourselves a little monostructural piece paired with a building olympic lifting ladder. Such a fun workout and one you all should feel VERY prepared for! You’ll definitely want to prime your snatches prior to tackling this one, which is why we have you building to your weight 2 or 3 of the event during your testing. Lets talk about strategy for the two movements in this one:
Row
Row like Jackie! Always start with a spring start so you can get the calories ramped up then drop your average down, easing off the throttle. Smooth is powerful here and you will want to quickly transition out of the straps so that you can go straight to the barbell. We’d rather see you back off a bit on your row pace if that means you will move the barbell quicker. Dropping your pace down by 2-3 seconds won’t break you if that means you’ll be quicker to get your hands on the barbell.
Snatches
All singles baby. Quick singles, follow the barbell down and get those shins right back to the barbell. Try to keep yourself over the bar as you reset and avoid stepping away from the bar. That last weight will feel heavy so approach those 3 reps like you are setting up for a 1-RM attempt. BIG PULL!
Event 2
Mobility, Warm-Up & Game Pace Testing
10 Slow and Controlled Deep Squat Progressions
10 Slow and Controlled Kettlebell Ankle Pulse (per side)
and then …
Spend 2-4 minutes rolling out your t-spine with double lax balls and doing a fewt-spine pulses on a bench
and then …
Three sets of:
50 Foot Suitcase Carry (each side)
50 Foot Single Arm Overhead Carry (each side)
20 Plank Position Shoulder Taps
20 Banded Face Pulls
At an ascending pace:
60 Seconds Bike Erg
30 Seconds Dead Hang
30 Seconds Plate Hops
30 second Back to Wall Handstand Hold
60 Seconds Bike Erg
30 Seconds Plate Hops
30 Seconds Box Step Ups (24/20″)
30 Seconds Kip Swings
30 second Nose to Wall Handstand Hold
60 Seconds Bike Erg
30 seconds of Double Unders
30 Seconds Box Jump (24/20″ – Step Down)
3-5 Strict Pull-Ups
2-4 Strict Handstand Push-Ups or Kipping Handstand Push-Ups
Finish with …
25 Double-Unders
4-6 Pull-Ups
60 Seconds Hard Bike Erg
2-4 Chest-to-Bar Pull-Ups
25 Double-Unders
At Game Pace:
50 Double-Unders
10 Chest-to-Bar Pull-Ups
6-10 Box Jumps
6-10 Strict Handstand Push-Ups
“Semi-Final Event 2”
35-54:
As many rounds and reps as possible in 20 minutes of:
50 Double-Unders
10 Chest-to-Bar Pull-Ups
10 Box Jumps (30/24″”)
10 Strict Handstand Push-Ups
55-59:
As many rounds and reps as possible in 20 minutes of:
50 Double-Unders
10 Chest-to-Bar Pull-Ups
10 Box Jumps (24/20″”)
10 Strict Handstand Push-Ups
60+:
As many rounds and reps as possible in 20 minutes of:
50 Double-Unders
10 Pull-Ups
10 Box Jumps (24/20″)
10 Kipping Handstand Push-Ups
Suggested Strategy
We’ve got a classic AMRAP to finish out your semi-finals events! Lots of pulling and bounding in this one so you will want to get your calves very warmed up. This workout has a potential for a lot of volume, which is why we want you doing it last. Just make sure you have enough time from finishing the workout to uploading your score and video.
Lets talk strategy. This one is a slow burn since it is 20 minutes so all of you who like to grind out workouts … this one is for you. 🙂 Use your game pace testing to assess what an all out round feels like. You’ll take that time of your all out round and then shot for 80% of that in the actual workout. Hold yourself back during those first few rounds from hitting the gas pedal. Your goal is to be as consistent as possible throughout the 20 minutes instead of hitting critical drop off halfway through the workout.
Smooth is steady on the double-unders. Plan to keep going on these unless you trip up. Make sure to set your rope down so it is ready for you to grab on the next round; nobody has time to detangle a rope!
Same concept on the pull ups. Stay on the rig as long as you’re in rhythm. Hot tip: chalk up the pull up bar! If you are wearing grips then make sure there isn’t tape on the pull up bar.
The box jumps will be fairly steady for everyone since you have to step down from them. Really use the momentum from your arms for the tall box jump and find a rhythm on the step down.
Your strict handstand push-ups will be very dependent on each persons ability. If you are fairly strong with these then go for unbroken since this is the only pressing you have in this workout. Once you start slowing down on your pressing or grinding out a rep come down to rest. MAKE SURE you start and finish with arms locked out and both feet on the wall. Do not get a no rep here or get penalized for dropping down into your handstand push up prior to both feet being on the wall. I anticipate a lot of penalties here so be mindful of your first and last rep.
Also … do yourself a favor and order some Tigers Balm so you can put that on your calves for this workout!
Event 3
Mobility, Warm-Up & Game Pace Testing
Spend 5-10 minutes rolling out your traps and pecs.
and then …
10 Slow and Controlled Deep Squat Progressions
10 Slow and Controlled Kettlebell Ankle Pulse (per side)
and then …
CrossOver Symmetry
Rows x 10 reps
Reverse Flies x 10 reps
Pull-Downs x 10 reps
Victory x 10 reps
90/90 Drill x 10 reps
Cross Body Pull x 10 reps per side
(Stand to the side of the rig. With the arm furthest from the rig, pull the band across the body while keeping the elbow close to the rib cage. Finish with the elbow at your side and wrist in line with the elbow)
At ascending pace. . .
60-90 second Bike Erg
12 Barbell Front Squats (45/35lbs)
30 second Back to Wall Handstand Hold
30 Second Dead Hang
60-90 second Bike Erg
6-8 Barbell Front Squats (95/65lbs)
30 second Nose to Wall Handstand Hold
30 Second Scap Pull-Ups on Rings
60-90 second Bike Erg
4-6 Barbell Front Squats (115/75lbs)
30 Second Hollow Body Swings on Rings
60-90 second Bike Erg
3-4 Barbell Front Squats (135/95lbs)
1-3 Muscle-Up Transitions
60-90 second Bike Erg
2-3 Barbell Front Squats (165/115lbs)
1-2 Muscle-Ups
Rest 5 minutes and then. . .
At Game Pace:
2 Front Squats @ designated weight
2 Muscle-Ups or Chest-to-Bar Pull-Ups
2-4 Front Squats
2-4 Muscle-Ups or Chest-to-Bar Pull-Ups
Rest 5-10 minutes, and then…
“Semi-Final Event 3”
For time:
3-6-9-12 reps of:
Front Squats
Muscle-Ups
35-54:
125 lb (56 kg)
185 lb (83 kg)
55-59:
105 lb (47 kg)
155 lb (70 kg)
60+:
For time:
3-6-9 reps of:
Front squats
Chest-to-bar pull-ups
Then, 12 reps of:
Front squats
Muscle-ups
75 lb (34 kg)
125 lb (56 kg)
Time cap: 15 minutes
Suggested Strategy
This workout is all about managing the muscle-ups or chest-to-bar pull-ups. Your strategy will be based around your confidence in your muscle-up abilities. For some you may need to break your front squats to reduce the amount of breaks on the muscle-ups. Our recommendation will be to keep the set of 3 front squats unbroken. Then, you may go 3/3 or 4/2 on the next set; 3/3/3 on the set of 9 and 3/3/3/3 on the last set.
For the ring muscle-ups … break early! You could still do your 3 reps unbroken but after that we recommend breaks on the MU. It could be 3/3 or 4/2 on the set of 5. Then 3/3/3 on the set of 9. It will really come down to those 12 ring muscle-ups at the end. AVOID HITTING FAILURE. If you feel a slow down in your kip out of the dip then drop down from the rings.
For those of you doing chest-to-bar pull-ups you can push more on those. Same principles apply that if you lose rhythm then come off the bar. If you don’t have ring muscle-ups then you need to blaze through the chest to bar portion as quickly as possible to secure a good tie break time. Then rest … give yourself 1-3 solid attempts but that is it. I’d rather you rest a significant amount to give you a good chance at getting your first ring muscle-up!
If you struggle with ring muscle-ups then watch the clock when you get to the rings. Hold yourself to a set rest; like 1 mu every 15 or 20 seconds depending on your ability. You will want to get through as many muscle-ups as possible so that may mean slowing down at the beginning to ensure you have enough gas in the tank as you approach the time cap (if you are worried about not finishing).
Event 4
Mobility, Warm-Up & Game Pace Testing
10 minutes of low-intensity Bike or Jogging @ 70%
Followed by…
Band Distracted Hip Flexor Stretch x 45 seconds per side
(while in this position, bring your arms overhead and and reach back for a few pulses)
Thoracic Rotation Drill x 10 rotations
and then …
Leg Reach x 16 reps (8 per leg)
Banded Triceps Stretch x 45 seconds per side
Bent-Over DB Reverse Flies x 20 reps (use very light weight)
Followed by…
Squat Rock x 60 seconds
Two sets:
3-5 reps of each, two times through the complex with barbell
Clean-Grip RDL
Clean Pull from Below Knee
Front Squat + Press
Power Clean + Push-Press
Thruster
*Set 1 – Empty Barbell
*Set 2 – 65-95/45-65 lbs
Followed by. . .
At ascending pace. . .
60-90 second Bike Erg
30 Second Dead Hang
60-90 second Bike Erg
30 Second Scap Pull-Ups
60-90 second Bike Erg
30 Second Kip Swings
60-90 second Bike Erg
5-6 Toes-to-Bar
One to Two sets at Game Pace of:
3-5 Cleans @ designated weight
6-8 Toes-to-Bars
2-4 Thrusters @ designated weight
Rest as needed
“Semi-Final Event 4”
For time:
30 Cleans
30 Toes-to-Bars
30 Thrusters
35-59:
115/75 lb
60+:
75/55 lb
Suggested Strategy
Grippy grippy! This workout will really test your grip strength so it is important for you to know and assess your grip stamina. For example, if you blast through the cleans because it is LIGHT WEIGHT but then come to a halt on the toes-to-bar because your grip is failing you then you assessed your grip stamina poorly. This workout will reward those who walk that fine line of pushing bigger sets without hitting grip failure. Below is our suggested approach for all age divisions:
Cleans: Complete these in 3-4 sets. That could mean doing 10, 8, 7, 5. Just make these breaks QUICK. You are literally dropping the barbell from the top, following it down and getting your hands right back on the bar. The quick break should be just enough for your grip to stay strong.
Toes-to-Bar: If you are strong with this movement then try to stay on the rig for a big set. Try for 2 sets 18/12 or 15/15. If you know you’ll need more breaks then try for 12/10/8 or potentially smaller sets. If you feel yourself start to lose your rhythm then come off the rig so you aren’t taxing your grip further by trying to re-establish your kip. You can use grips here, just make sure to take them off before going into your thrusters.
Thrusters: Top times will be from athletes who keep these bad boys unbroken or in two sets. Start your set at a measured pace, locking in a good breathing cadence. Once you get to rep 15 start picking up the pace and the last 5 to 7 reps you are holding on for dear life. 🙂 If you plan to break then try to establish a big set right out of the gate. This is the final movement so you need to empty the tank here.