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 17.4 again on Monday and still submit your score before the deadline, I would suggest performing the workout below – or a reduced volume version of it, and then resting on Sunday.
Primary Training Session
A.
Warm-Up
Run 800 Meters
25 Air Squats @ 20X1
4/3 Legless Rope Climbs
25 Air Squats @ 20X1
4/3 Rope Climbs
B.
Three rounds for time of:
30/20 Calorie Assault Bike
100 Double Unders
10/7 Muscle-Ups
C.
Three sets of:
3 Minutes of Banded March while Holding Sandbag/Ball
Rest as needed
Walking Lunges with DB Farmer’s Carry x 30 steps
Rest as needed
D.
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up
Rest 60 seconds, and then…
Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up
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.
Running Endurance Option
Beginner
Two sets of:
Run 1000 Meters @ your 1 Mile Pace
Rest 2 Minutes
Intermediate
Three sets of:
Run 1000 Meters @ your 1 Mile Pace
Rest 2 Minutes
Strongman Training Option
A.
Two sets for max weight of:
100-Foot Harnessed Sled Pulls
immediately followed by…
100-Foot Yoke Carry
Rest 3-4 minutes
B.
Two sets for max weight of:
100-Foot Farmer’s Carry
(turn every 50-feet)
immediately followed by…
100-Foot Sandbag Carry
Rest 3-4 minutes
Finisher
Every minute, on the minute, for as long as possible and max weight…
120-Foot Sled Sprint
Start with a weight that takes between 10-12 seconds. The EMOM stops when you cannot finish the sprint under 15 seconds.
Primary Session
Always seem to struggle the day after an open workout and today was no different
A. Done, subbed 1km row for run as it was pouring with rain.
B. 16:59
C. Done, 50# DBs for lunges
D. Done with 3kg DBs
Saturdays are always there to try and move and get rid of some of that soreness. Nice job getting through everything
A. Done
B. 15:50
C. Done
D. Kinda done
Took class this morning with my sister who’s in town for the weekend 🙂
A. 4 x 1:00 farmer carry with #36
4 x 1:00 KB front rack carry with #36
Equal work to rest
B. Teams of 3:
AMRAP16
One person working, one resting, one bar hanging:
3 push press @ #135
6 box jump overs 20″
9 KB swing @ 35kg
Afternoon Session:
A. Warm up done
B. 12:15 MU unbroken, double unders were not…lol
C. 3 sets with #35 DBs
D. Done with #5 DBs
Always fun to workout in a class with friends and family! Looked like you had fun!
Primary Training Session
A. Warm-Up: Done
B. 12:25 (Mu’s: ub / ub / 5+2)
C. Completed two sets of these, 20kg KB for lunges.
D. Done with 1kg DB.
Warm up done
Metcon- Done 15:09
Shoulder work done
Session one
Ankle work done
A. Done with 5:00 rowing
B. For completion
C. Done with light weights
D. Done
Oki did the open 17.4 in the morning finally workout that could. And my body didn’t bother me
Got 1 round + 13 wall ball
Then I did
Rowing session from aerobic capacity( hinshaw)
Session 2
Primary session
Really glad that you guys finally programed warm up. More of that in the program. I feel that has been lacking
Warm up done
Metcon done 12.29
Went sloe on purpose I was watching out in muscle ups. Do to lats. Going to ease that back in my training
Db shoulder killer done with 17.5 lbs
Crushed it dude! Smashed your score from last year!!!
Thx. My back held up. Unlike least year haha.
It just suckes that I am injured. I would be in top 30 in europe if I would be 100 %. But o well hahhaa
Primary Training Session
A. Did comp blog warmup
Run 800 Meters
50 Air Squats @ 20X1
Run 800 Meters
B.
Three rounds for time of: (15:09)
30/20 Calorie Assault Bike
100 Double Unders
12 Box Jump Up and Step Down (30″/24″)
-no rings or rope in my garage gym
C. Done, 20# wb + black band, 50# db’s for lunges
D. Done 10# db’s
For the Dumbell lateral raises & Hercules holds do we continue the 4 rounds until we are done or do we rest between each set?
Four rounds of the first couplet then rest 60 seconds, then 4 rounds of the second couplet.