Scheduling Note – If you plan to tackle the Open workout for the second time on Sunday, you are well advised to rest or do only some light circulatory work – like bicycling – on Saturday. If, on the other hand, you have the ability to perform 17.1 again on Monday and still submit your score before the deadline, I would suggest performing the workout below, and then resting on Sunday.
Primary Training Session
A.
Three sets of:
Low Bar Pause Back Squat x 5 reps @ 33X1
(perform barefoot, and use for activation – not trying to build to your heaviest load)
B.
Every minute, on the minute, for 30 minutes:
Minute 1 – 8/6 Muscle-Ups
Minute 2 – 10 Push Presses (185/135 lbs)
Minute 3 – 10 Overhead Walking Lunges (185/135 lbs)
Minute 4 – 15 Back Squats (185/135 lbs)
Minute 5 – 15 Toes to Bar
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Strongman Training Option
A.
Two sets for max weight of:
50-Foot Yoke Carry
You should be able to do at least 125% of your 1-RM Back Squat for this distance.
B.
Two sets for max weight of:
200-Foot Farmer’s Carry
(turn every 50-feet)
Rest 3-4 minutes
If you make the whole distance on the second set, keep holding the handles stationary until you can no longer hang on.
C.
Complete as many rounds and reps as possible in 7 minutes of:
100-Foot Suitcase Carry (Left Arm)
Single-Arm Deadlift x 5 reps (Left Arm)
100-Foot Suitcase Carry (Right Arm)
Single-Arm Deadlift x 5 reps (Right Arm)
Rest 2 minutes, and then…
D.
Complete as many rounds and reps as possible in 7 minutes of:
5 Sandbag Squats
50-Foot Sandbag Carry
Running Endurance Option
Beginner
Two sets of:
Run 5 Minutes
Jog 4 Minutes
Intermediate
Three sets of:
Run 5 Minutes
Jog 4 Minutes
Advanced
Four sets of:
Run 5 Minutes
Jog 4 Minutes
A-165
B. EMOM with 95 lbs, 1 MU per round
C. invictus gymnastics level 2 day 3.
Had limited space, so did a Congo line with one other person for 30 mins.
B. Finished 5 rds. Switched the oh lunge to front rack. Everything UB besides push press.
Did a 6.8mile trail run yesterday. Not super fast. Ran with a friend.
Did the EMOM today with some scaling. ? Where did this come from?!?!
Used 125# and did FR lunges.
Did 1 round OTM then just decided to see what I could do in 30min. Completed 5+1MU
Rested 3 min then just decided to finish. ?
Low back def sore
Scaled squats to 205,225,245
Did a 3MOM for 7 sets
Row 500 + 12 T2B felt like good recovery.
Feeling pretty smoked after 17.1 so took out most of the barbell
A. 80kg across
B. Modified to
Emom 30
1. 6 MU
2. 15 cal AB
3. 15 cal ski
4. 15 back squat 60kg
5. 15 toes to bar
A) 225/245/265
B) nope
Bunch of strength stuff
A) 225-255-275
B) done with massive scaling
Back felt much looser after this though.
Compex, foam rolling, and ROMwod later.
Low intensity stuff tomorrow to hopefully be fresh for Monday’s second attempt.
A. 185-205-225
B. Emom done with 95lbs
I was planning on redoing 17.1 on Monday, but I’m not sure my back will be recovered by then. Does anyone have any recovery methods that seem to work quickly? I usually just roll out/mobilize but I don’t usually get this sore haha
Massage…drink lots of water….epsom salt bath….contrast showers and healthy diet. Everything I’m doing plus Normatec and Compex. ??
Thank you, will try all of these!
Compex and bodywork ?
Thanks, I’ll try out the little tens unit I have Haha not as good as compex but worth a shot!
Skipped Back Squats
EMOM 30 done with 165 and no back squats
Erectors were super tight this morning
Did the EMOM30
1- MU x6 all unbroken except 1 round only did 2
2- Push press x 10 @125, skipped one round
3- OH lunge @125
4- 10 squats @ 125
5- 15 TTB all unbroken
Soooo hard but glad I moved around. Back feels a bit less sore.
Scaled like a pro today.
A. Up to 135
B. ✅ scaled to…
1) 4 muscle ups
2) 6 push press @95
3) 14 oh walking lunges w/ 45# plate
4) 10 back squats @95
5) 10 t2b
LBBS up to 155
EMOM
Dropped to 125
Dropped to 10 squats after one round
Only did 3 rounds and still fell off the time ?
Dude the whole thing was a shit show for me, don’t feel too bad
Seriously. The whole time I was just thinking “what the hell were they thinking?”
All I could think was “there are people out there who can DO this!”
I scaled 10lbs and instantly regretted not scaling more!
Thank God! That makes me feel a little better
Still been on that injured/scaling/altering span of life given the healing fractured wrist. 17.1 is one open workout I was happy wouldn’t affect my wrist much at all, so I took advantage.
Did the workout Thursday night to help the people in my gym strategize.
Did it again today because I just didn’t pain myself out enough to feel good about it.
13:28! For how much I’ve had to change things up while still altering formatting of the program, I’m super happy with this.
Thanks team!
Nice work dude! Get that wrist healthy!
EMOM done at 115. reps done as RX. this was still really hard hahaha
That was a doozy after doing the open last night at 7:30pm… A. Three sets of: 165/185/185 Low Bar Pause Back Squat x 5 reps @ 33X1 B. Held on for the most part… ouch Every minute, on the minute, for 30 minutes: Minute 1 – 8/6 Muscle-Ups- 6/6/6/6/5/5 Minute 2 – 10 Push Presses (185/135 lbs) these felt like crap today… 10/10/8/8/6/6, I wanted to push Jerk so bad. Minute 3 – 10 Overhead Walking Lunges (185/135 lbs) all RX Minute 4 – 15 Back Squats (185/135 lbs)- Did 10 each round to keep the number low on my… Read more »
A. 225/255/275
B. Changed it up to get a good sweat in
Every 2 minutes for 60 minutes:
Minute 1 – 6 Muscle-Ups
Minute 2 – 10 Push Presses (155 lbs)
Minute 3 – 10 FR Lunges (155 lbs)
Minute 4 – 15 Back Squats (185 lbs) from ground
Minute 5 – 15 Toes to Bar
That EMOM doesn’t look possible ?
Are we actually supposed to do this today? I mean I’ll try it if we are, but sounds pretty painful at the moment haha
17.1 done:) 14:38. I am very happy with my time & man I am so glad I used that visualization with Heidi:) I switched mid-air on the snatch and didn’t take one break!! I wanted to on the 40’s & 50’s.. but since I had visualized me going unbroken I pushed through and just kept my rhythm!! Thank you !! Good luck everyone!
Do you recommend doing this even though I it might hinder ME for a retest on Monday. My back is pretty lit up. I feel like squats and lunges will only make it worse. Maybe scale the weight ?
Choose the portions that you feel like your body can handle for today. Todays program is written with the idea that the open workout is one and done. However if you plan to repeat on Monday please be smart today and adjust accordingly.