Primary Training Session
Get Moving || Warm-Up Primer
Every 5 minutes, for 15 minutes (3 sets of):
20/15 Calorie Bike or Row
10 Bar Facing Burpees
15 Empty Bar Thrusters
8-10 Strict Handstand Push-Ups
Build in intensity over the course of the 3 sets.
A.
Back Squat
Set 1 – 10 reps @ 60%
Set 2 – 8 reps @ 65%
Set 3 – 6 reps @ 70%
Set 4 – 6 reps @ 75%
Set 5 – 6 reps @ 80%
Rest 2 minutes between sets
B.
Every minute, on the minute, for 6 minutes:
4 Hang Power Cleans + 4 Power Jerks
(40-50%)
Rest 60 seconds
Every minute, on the minute, for 5 minutes:
4 Hang Squat Cleans + 4 Power Jerks (50-60%)
Rest 60 seconds
Every minute, on the minute, for 5 minutes:
2 Hang Power Cleans + 2 Hang Squat Cleans + 2 Power Jerks (60-70%)
C.
Complete as many rounds and reps possible in 12 minutes of:
50 Foot Front Rack Dumbbell Walking Lunge
12 Dumbbell Power Cleans (50/35lbs)
*50 Foot Handstand Walk
12 Chest to Bar Pull Ups
Rest 2 minutes…
Complete as many rounds and reps possible in 6 minutes of:
25 Foot Dumbbell Walking Lunge (Farmer Hold)
12 Dumbbell Deadlifts
*25 Foot Handstand Walk
6 Bar Muscle Ups
*If you do not have handstand walk than substitute 3 wall walks for every 25 feet.
D.
Two sets of:
50 Banded Hamstring Curls
Rest 30-45 seconds between sets
E.
Every minute, on the minute, for 16 minutes:
Station 1 – 30-45 second Hollow Hold
Station 2 – 30-45 second Right Side Plank
Station 3 – 30-45 seconds of Leg Lift Overs
Station 4 – 30-45 second Left Side Plank
Athlete Notes:
Today’s workout is a slightly modified version of an old open workout from 2017. It’s a nice blend of a little dumbbell work and a little gymnastics work, something that we wouldn’t be surprised to see in multiple stages this year. The best part.. you get a short rest and then the workout cuts in half but gets a little more spicy. For the first 12 minutes, you need to look for a pace that you can maintain. Coming out of the gates too hot and blowing up 4 minutes in is not ideal. Use the walking lunges as a chance to rest your grip and your shoulders because the other movements are definitely going to tax that. The dumbbell power cleans are a weight that we should all be confident to do unbroken, but if that’s going to blow your forearms up for the pull-ups and bar muscle ups later, then consider doing a quick break at some point on these. Push for speed on the handstand walk, the less time you’re on your arms the better. Then the chest to bar pull-ups is something that will vary from athlete to athlete. If you feel confident in your abilities, push these because you move to the front rack walking lunges where your grip gets a little rest. If you’re worried about your forearms getting smoked, then 2 sets with a fast break isn’t a bad option.
Moving into the 6 minute portion, your forearms basically get no rest here. They will already be fatigued from the first segment, and having to farmer hold the dumbbells for the lunges and deadlifts isn’t going to help. This section is going to be all about pushing throughout the dumbbell movements as fast and efficiently as possible, and then hanging on for dear life on the bar muscle ups. If you have to break those, just know that time ticks by fast so don’t wait too long to jump back up! Have some fun and hit this open/quarterfinal style workout hard!
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.
Rowing Endurance Option
Four to Five sets of:
1000 meter row at 2k pace + :02-:03/500m
Rest 90-120 seconds between sets
*Example: your 2k pace was 1:45/500m.. the pace for todays workout will be a 1:47-1:48/500m.
Sandbag and Strength Option
A.
Four sets of:
12-15 Bulgarian Split Squats (each leg)
Rest 30 seconds between legs and 60 seconds between sets
B.
For time:
800 meter Sandbag Shoulder Run (100/75 lbs)
*Switch shoulders every 200 meters