AGQ Masters Events (Warm-Ups, Video Links & Notes)

Coach Holden goes over a few options for you on suggested order of events.

Coach Holden Strategy Videos
Event 1
Event 2
Event 3
Event 4

Quarterfinals Event 24.1 Mobility, Warm-Up, Game Pace & Event

Mobility
12-Minute Mobility for Hip Hinge

Take 5 minutes to roll out the hamstrings, glutes and QL

and then …

One sets of:
10 Forward Leg Swings
10 Backward Leg Swings
10 Right Leg Lateral Swings
10 Left Leg Lateral Swings
(hold onto the rig or a wall while doing these)
30 Seconds Rockettes
30 Seconds Sumo Stance KB Deadlift (medium weight)

Warm-Up
Two rounds of:
90 seconds of Rowing @ 50-60%
Banded Good Morning x 15-20 reps
90 seconds of Rowing @ 50-60%
Single Leg Box Step Ups x 5 reps each side (20″)

Rest 90 seconds

Two sets of:
60 seconds of Rowing @ 80-85%
8-10 Barbell Snatches (light)
60 seconds of Rowing @ 80-85%
6 (3/3) Alternating Dumbbell Box Step Ups (35/25lbs to 20″; 55+: 25/15 lbs to 20″)
Rest 60 seconds

Take 3-5 minutes to load the bar to your snatch weight.

Game Pace Testing
Two sets for max reps of:
20 seconds of Snatches @ prescribed weight
40 seconds of Rowing for Calories
20 seconds of Dumbbell Box Step-Ups @ prescribed weight
60 seconds of Rest

Perform movements and transitions at “game speed,” ensuring that you can “feel” the pace of the event. Then be ready to replicate it when you hear “3,2,1,GO!

Rest 5-10 minutes, and then…

Quarterfinal Event 24.1
35-54:
Four Rounds, for max reps, of:
1 Minute Snatch (135/85lbs)
1 Minute Row
1 Minute Dumbbell Step Ups (50/35lbs; 20″)
1 Minute Rest

55-59:
Four Rounds, for max reps, of:
1 Minute Snatch (115/75lbs)
1 Minute Row
1 Minute Dumbbell Step Ups (35/20lbs; 20″)
1 Minute Rest

60+:
Four Rounds, for max reps, of:
1 Minute Snatch (95/65lbs)
1 Minute Row
1 Minute Dumbbell Step Ups (35/20lbs; 20″)
1 Minute Rest

Strategy Notes & Event Flow
We are going old school with this Fight Gone Bad style workout! Lets break down each station and what we want to see from our athletes.

Snatch Station: For most of you this weight will be fairly light but respect it. What we need to control is your heart rate during this first minute. Start with quick singles here. Stop with 5-10 seconds left on the clock so you can get strapped in on the erg.

Row Station: Row for the full minute. You can make up a lot of ‘reps’ here. Powerful and long pulls with a good recovery. Be quick out of the catch. 35-54 aim for 1400-1500/1100-1200+ cals per hour and 55+ aim for 1100-1200/900-1000+ cals per hour. We know there will be some variance here.

Dumbbell Step-Over Station: Stay moving and be solid with your footwork. Stay low as you step up, pivot, and step down. Find your rhythm and stay in it. It is only 60 seconds at this station.

Immediately sit down on the box for your 60 seconds of rest.

Event Flow
Be quick on your transitions with this one. Trust in your ability to do hard work for 3 minutes and quickly recover. You’ve literally been doing this at least twice per week on this last cycle! This will hurt (just like FGB) but trust in your abilities and stay moving during the 3 minutes of work.

Quarterfinals Event 2 Mobility, Warm-Up, Game Pace & Testing

Mobility
10 Slow and Controlled Deep Squat Progressions
10 Slow and Controlled Kettlebell Ankle Pulse (per side)

and then …

Two sets of:
30 Seconds Banded Monster Walks (forward)
30 Seconds Banded Monster Walks (backward)
30 Seconds Lateral Banded Walk (right)
30 Seconds Lateral Banded Walk (left)
30 Seconds Band Resisted Walking Plank (right)
30 Seconds Band Resisted Walking Plank (left)
(Place a band on the rig close to the floor. Loop the band around your waist and assume a plank position. Walk as far away from the rig as possible while assuming a good plank position)

Warm-Up
Two sets of:
60 Seconds Row
30 Seconds Reach Thrus
30 Seconds Skydivers
60 Seconds Assault Bike
30 Seconds Down-Ups
15 Seconds Wall Ball Shots (light)

and finish with …

60 Seconds Russian Kettlebell Swings (light)

At Game Pace:
12 Wall-Ball Shots (weight for designated age group)
6 Lateral Burpee Box Jump Overs (24/20″)
8 Wall-Ball Shots (weight for designated age group)
4 Lateral Burpee Box Jump Overs (24/20″)
4 Wall-Ball Shots (weight for designated age group)
2 Lateral Burpee Box Jump Overs (24/20″)

Finish with. .

Two to Three sets of:
20 second Assault Bike Sprint
40 seconds Rest

Quarterfinals Event 24.2
35-54:
Three Rounds for time:
50 Wall Ball Shots (20/14lbs to 10’/9’)
50 Lateral Burpee Box Jump Overs (24/20″)

55+:
Three Rounds for time:
50 Wall Ball Shots (14/10lbs to 10’/9’)
50 Lateral Burpee Box Jump Overs (24/20″)

TIME CAP: 20 Minutes

Strategy Notes & Event Flow
This one is all about the grind! Everyone can do the wall balls and the lateral burpee box jump overs. It is just a matter of who can keep grinding away when it gets really tough.

This workout really comes down to your burpee pace. The wall balls are just a nuisance; not to make light of them but the grind will be in the burpee box jump overs. We suggest breaking your wall ball shots from the get go. This could be 30/20 reps or 20/15/15 reps. These can be smooth and steady. The real strategy comes down to your burpee pace; this is the most important thing. If you drop off by 1 second per rep that’s potentially 150 seconds. If you lose 15-20 seconds breaking the wall balls but are 1 second faster per burpee then you’re saving time. So find a pace that is sustainable for your BBJO and stick to that pace. Embrace the grind and trust your lung capacity!

Quarterfinals Event 3 Mobility, Warm-Up, Game Pace & Event

Mobility
Spend 5-10 minutes rolling out your traps and pecs.

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)

Warm-Up
At ascending pace. . .

60-90 second Bike Erg

5 Inch Worms
30 second Back to Wall Handstand Hold
30 Second Dead Hang

60-90 second Bike Erg

1-2 Wall Walks
30 second Nose to Wall Handstand Hold
30 Second Scap Pull-Ups

60-90 second Bike Erg

1-2 Wall Walks
3-6 Handstand Push-Ups (add riser per age group)
30 second Nose to Wall Handstand Hold
30 Second Kip Swings

60-90 second Bike Erg

3-6 Strict Handstand Push-Ups (add riser per age group)
10 Ring Rows

60-90 second Bike Erg

3-6 Ring Swings

At Game Pace:
4-6 Handstand Push-Ups (add riser per age group)
10 Toes to Bar

Followed by. . .

2-4 Strict Handstand Push-Ups (add riser per age group)
1-2 Rope Climbs (15 feet/12 feet)

Followed by. . .

1-2 Chest to Walll Handstand Push-Ups (sHSPU to riser for 55+)
1-2 Muscle-Ups (55+: 1-2 Chest to Bar Pull-Ups)

Rest 5-10 minutes, and then…

Quarterfinal Event 24.3
35-54:
For time:
Three Rounds of:
10 Handstand Push Ups
20 Toes to Bar

Followed by…

Two Rounds of:
10 Strict Handstand Push Ups
5 Rope Climbs

Followed by…

One Round of:
10 Chest to Wall Handstand Push Ups
20 Muscle Ups

TIME CAP: 15 minutes

55-59:
For time:
Three Rounds of:
10 Handstand Push Ups
20 Toes to Bar

Followed by…

Two Rounds of:
10 Handstand Push Ups
5 Rope Climbs (12′)

Followed by…

One Round of:
10 Strict Handstand Push Ups to 2″ riser
20 Muscle Ups

TIME CAP: 15 minutes

60+:
For time:
Three Rounds of:
10 Handstand Push Ups to 2″” riser
20 Toes to Bar

Followed by…

Two Rounds of:
10 Handstand Push Ups to 2″ riser
5 Rope Climbs (12′)

Followed by…

One Round of:
10 Strict Handstand Push Ups to 2″ riser
20 Chest-to-Bar Pull-Ups

General Strategy & Event Flow
There are multiple ways to tackle this workout depending on your handstand push-up endurance. Lets review a few different strategies based on the type of athlete you are:

I KILL IT with handstand push-up work:
If this is you then your goal is to be unbroken on the kipping handstand push ups. No matter who you are, break the toes to bar into 2-3 sets to rest your core (hint hint you’re going to need that core for your rope climbs and muscle ups). A small break here will lose time but hopefully gain time by not being too fatigued for rope climbs and muscle ups.

Sticking with that big set we’d like you to go unbroken or 2 sets for the strict handstand push-ups. If you start to grind the rep at any point then come down. Then we want you SMOOTH on the rope climbs. Big jump, pull those knees to your elbows and shot for 2-3 pulls per climb. Smooth descent and shake out your arms after each rep. You don’t need to rush through these but be efficient on each climb.

Go by feel on the last round for all age divisions but if you are strong in your pressing then go for unbroken here. If you notice any grinding out of a rep immediately come down. This workout for many of you will come down to the 20 ring muscle-ups.

The ring muscle-ups will be by feel depending on your ability level with this skill. Your triceps will be fatigued so really focus on immediately kipping out of the deep dip and pulling the rings close to you for an easier lock out.

I SOMETIMES KILL IT with handstand push-up work:
If this is you then break from the get go! You may want to open with a set of 5/5 or 5/3/2. Be quick to come down, shake out the arms and kick back up for your handstand push-ups. Breaking early will save you for the volume you will be accumulating. Try to get your hands as wide as possible while still meeting the movement standard. Try for big sets on your toes to bar but if you lose rhythm come down – don’t waste your grip strength hanging there. Same principles go for the two round part; break up as needed and don’t grind out any rep. If you can, push the pace on the rope climbs since you’ll want to make up some time. This should give you a little buffer for your strict hspu. Don’t be afraid to go to quick singles here! Get some speed on the descent to help you press out of the bottom. Make sure you feet stay on the wall as you lock out to ensure the rep counts then quickly come down. Your goal is to get through these so you can chip away at your muscle-ups / chest to bar pull ups.

Overall Flow
Adrenaline is going to be high, especially if this is your first event. Try to hold back just a bit in those initial three rounds. This is a 6 round workout so treat it as such. Smooth is fast so be focused but calm on those first three rounds. Think a 7 or 8/10 exertion effort for the first 2 rounds; this isn’t slow but it isn’t your fastest. Save that for the last round. 😉

Quarterfinals Event 4 Mobility, Warm-Up, Game Pace & Testing

Mobility
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

Warm-Up
Two sets:
5 reps of each, three times through the complex with barbell
Clean-Grip RDL
Clean Pull from Below Knee
Hang Power Clean + Push Press
Clean from Below Knee + Jerk

*Set 1 – Empty Barbell
*Set 2 – 65-95/35-65 lbs

Spend 8-10 minutes building to the heaviest or second to heaviest weight.

Start at the lightest weight for your division and perform 2-3 touch and go reps at each of the weights finishing with 1 or two singles at the final barbell UNLESS that is 85+% more then your 1-RM. Priority here is to feel comfortable cycling the barbell at the weights prescribed.

At Game Pace:
5-6 Clean & Jerks, weight 1

Rest 30 seconds

3-4 Clean & Jerks, weight 2

Rest 30 seconds

2-2 Clean & Jerks, weight 3

Rest 30 seconds

1-2 Clean & Jerks, weight 4

Quarterfinal Event 24.4

With a continually running clock, complete as many reps as possible in 10 minutes of:

10 Clean and Jerk, weight 1

Rest 1 minute…

10 Clean and Jerk, weight 2

Rest 1 minute…

10 Clean and Jerk, weight 3

Rest 1 minute…

Max Reps Clean and Jerk, weight 4

35-54:
Women: 85, 125, 155, 165 lbs
Men: 135, 185, 225, 245 lbs

55-59:
Women 75, 95, 115, 125 lbs
Men 115, 135, 155, 185 lbs

60-64:
Women 75, 85, 95, 105 lbs
Men 105, 125, 145, 155 lbs

65+:
Women: 65, 75, 85, 95 lbs
Men: 95, 115, 135, 145 lbs

General Strategy & Event Flow

We LOVE a good barbell cycling event! Let’s discuss strategy and pacing for you all depending on how heavy the weights are for you.

Our suggestion for every is to start with 3-5 touch and go reps on weight 1 and then go to fast singles. A good goal would be to finish this weight in 45-60 seconds. During your rest visualize actively bringing your heart rate down, relaxing your shoulders and calming your mind.

Stick with singles on the second barbell. If you are strong with this weight then aim for a rep every 6-9 seconds (goal is to be done by 3:00-3:30). If this weight is a bit heavier for you and, say, you need to split jerk the weight then aim for 1 rep every 9-12 seconds (goal is to be done by 3:30-4:00). Now during your rest, take some deep breaths, bring that heart rate down but have an aggressive mindset going into the third weight.

Singles again for weight three. Go by feel here and start pushing if it feels good. If this weight is 85+% of your 1-rm then you may be taking one rep every 15-20 seconds for every rep. Respect the weight here. For some you’ll need to start getting under the bar into a full squat. This will take longer but I’d rather you make the lift and take a bit longer then risk missing the lift if you elect to continue to power.

Use your final 60 seconds of rest to take some deep breaths but stay FOCUSED on the task at hand. Take every rep of that final weight like it is your 1-rm. Strong mechanics will pay dividends here so have your favorite cue on repeat in your head, music turned up and have CONFIDENCE in hitting this weight. Move that weight as quickly as possible! Can you get 12+ reps here?