Mobility & Activation
Banded Perfect Stretch x 60 seconds per side
Foam Roll IT Bands & Calf x 2 minutes per side
and then …
Warm-Up
Three rounds at 70-80% effort of:
10/7 Calorie Machine of Choice
100 Foot Suitcase Carry (each arm)
100 Foot Double Kettlebell Front Racked Carry
5 Divebomber Push-Ups
Bar Complex*
*3 Clean Pulls
3 Muscle Cleans
3 Front Squats
3 Squat Cleans
A.
Every 90 seconds, for 12 minutes (8 sets of):
Clean
Sets 1-4: 3 reps @ 60-75%
Sets 5-7: 2 reps @ 75-85%
Sets 8: 1 rep @ 85%
B.
“AGOQ Bound”
Back Squat
Set 1 – 6 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 2 reps @ 80%
Set 4 – 1 rep @ 85%
Rest 2 minutes between sets
“Off-Season Bound”
Four sets of:
Tempo Back Squat x 4-5 reps @ 3211 @ 55-65%
C.
“AGOQ Bound”
2022 Age Group Online Quarterfinals Event 1
Three rounds for time of:
20 Toes-to-Bar
20 Alt. DB Snatch
35-54: 70/50 lbs
55+: 50/35 lbs
“Off Season Bound”
Three rounds for time of:
20 Toes-to-Bar
20 Alt. DB Snatch
35-54: 50/35 lbs
55+: 35/20 lbs
Time Cap: 10:00
Athlete Notes:
AGOQ bound athletes – you’ll be retesting one of the events from last year. Please note the heavier dumbbell weight used for this event. Please be safe and, if at any time you feel the weight is unsafe for you, please reduce the load. Check out the top times from last year and/or reference your time from last year by going here.
Off Season bound athletes – you’ll be doing the same workout but with a reduced load for the db snatches.
This one gets grippy fast! You may want to break earlier then you’d normally break on the toes-to-bar to be able to maintain sets in the last round. This workout is not won with how fast you get through round one but how quickly you can maintain your pace on the last round. Be smart with your toes-to-bar sets and implement a descending rep scheme (like 12/8 or 8/7/5) but keep those breaks short!
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.
Mixed Modal
For time:
15/10 Calorie Assault Bike
30 Russian Kettlebell Swings
15/10 Calorie Assault Bike
35-54: 24/16 kg
55+: 16/12 kg
Rest 2 minutes followed by…
15/10 Calorie Row
30 Weighted or Drag Rope Double Unders (50 Regular Double-Unders)
15/10 Calorie Row
Rest 2 minutes and repeat for 3 sets total