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 17.2 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.
Three rounds, not for time – performed at 75-80% effort:
Row 500 Meters
1-2 Legless Rope Climbs (15′)
50 Double-Unders
B.
Three sets of:
Tempo Back Squat x 4 reps @ 41X1
Rest as needed
Aim for around 75% of your 1-RM back squat, but adjust up or down based on your ability to maintain the prescribed tempo.
C.
Every 15 minutes, for 45 minutes (3 sets) for times:
Run 1600 Meters
15 Deadlifts (275/185 lbs)
30 Strict Handstand Push-Ups
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:
100-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.
Rest 5 minutes, and then…
B.
Three sets of:
100-Foot Harnessed Sled Pulls
Rest 60 seconds
Rest 3 minutes, and then…
C.
Two sets of:
100-Foot Single-Arm Reverse Sled Drag (left arm)
Rest 60 seconds
100-Foot Single-Arm Reverse Sled Drag (right arm)
Rest 60 seconds
Rest 3 minutes, and then…
D.
Three sets of:
100-Foot Sled Sprint
(load light enough that you can perform for maximal speed)
Rest 60 seconds
Running Endurance Option
Two or Three sets of:
7 Minutes of Running
3 Minutes of Jogging
Primary Session
A. modified to Mondays rowing – 5x500m every 4 mins
1:45/1:44/1:45/1:45/1:45
B. 120/130/140kg
C. short on time, had to put some members through 17.2
first 2 rounds done rx then final round done without the run
A. Done
B. Done at 245, 290 is 75% glutes were gone today!
C. Done with 225lb DLs miles were 7:31, 7:27, 7:12 got all SHSPU but took me up to about 13:30 each time
Did some recovery on the bike today, tore my hand yesterday on 17.2 ? Hands were taken care of, but a callous ripped like underneath (like a canyon on my hand). Happened on the 3rd rep on the 2nd round of bar MU. Slowed way down because I had to keep throwing chalk in my hand to slow down the bleeding (it was pooling in my hand). Really frustrated with this, I had a great pace going! Got stopped at 12 T2B on rd 5 🙁 Getting it healed up, got some grips today, actually jumped up on the bar… Read more »
Drill weekends are hard.
Cut the conditioning to
Every 3 for 30
800m run
15 dl
30 shspu
6:09/6:00/5:55
Look after yourself during your busy weekends and make sure your prioritising recovery so you can hit next week hard
Thank you. I’m never 100% on how much to try to fit in, but I think this was the right amount tonight. Full rest day tomorrow.
A. Did 2 rounds. Rope climbs felt good.
B. Did three sets at 180# which is 75%
C. Did two rounds. HSPU felt great. 9:57/10:54. Mike times were 6:36:/6:23!
17.2 on Monday!
Get after 17.2 on Monday!
17.2 today
Felt tired from my long day yesterday.
181 but will do it again Monday hopefully better rested
Tempo squats built up 175/185/195
(75% is 200)
2 rounds of
10 sandbag squats, 100ft walk, 10 squats, 100ft walk
Wasn’t sure if I should do more or just rest but decided to be done there.
That’s a damn solid first attempt. Great work Casey!!
A. Three rounds, not for time – performed at 75-80% effort: Row 500 Meters 1 Legless Rope Climbs- started from L sit and went as high as I could 25 calf raises with bodyweight… hoping to get some little jumping ability in this week B. Three sets of: 205 Tempo Back Squat x 4 reps @ 41X1 C Every 15 minutes, for 45 minutes (3 sets) for times: All times were around 13:00 min AB for 8:00 (had to modify, calories were 92/96/92) 15 Deadlifts (275/185 lbs) 30 Strict Handstand Push-Ups (did 45lb plates with ab mat- two box assisted… Read more »
Still putting that work in!!
I haven’t paid the man all week… just the pool and every therapist in town =)
Primary Training Session
A. Done. 10:35 (2legless ropeclimbs each round)
B. Tempo Back Squat x 4 reps @ 41X1: 4 sets @ 82,5kg (75%)
C. 11:00 / 11:13 / 10:53
(deadlift: ub / HSPU: 12+10+8 / 15+8+7 / 27+3, think 27reps is a new pr for strict HSPU in a row, don’t know where that came from, felt good so just kept going).
Did Open 17.2 yesterday and got 201reps.
Thats an awesome score Caro!! I presume you’re feeling better?
Thanks! Yes, now I finally feel better!!
B) up to 315
C) skipped the deads and went straight through
28:45 total time
1600 sub 8
30 SHSPU
1600 sub 8
30 SHSPU
1600 sub 7:30
30 SHSPU
A. Done. Did 1/1/2 on the legless
B. Skipped squats
C. 9:59/9:51/9:50
Did deads ub and SHSPU 25/5, 27/3, 25/5
Runs were a bit slower….snowy and rainy
A: Done ✅
B: 315-325-335#(78%) ✅
C: 12:21, 12:47, 12:23 ✅
(27:47)
(42:23)
All 1600’s: ~7:45
All DL: 9/6
All SHSPU: 10/10/6/4
Volume SHSPU are my nemesis. So I’m happy to get through all 90 of them today and with no failures.
Great work on those strict handstand pushups!
A.
Done
B.
Skipped
C
10:10
10:19
10:36
Look who’s being consistent with those strict hspu ! Feelin good about this today. 90 in the bank.
yaaaasssssss!!!!!
Unbroken then? 🙂
Ha ! No way. 5 sets of 6.
Back squat done at 72% heavy
Wod done
1st round 10 min even
2nd 940
3rd 941
Only ran 0.8 of a mile though
why not a mile?!
Cause the 1 mile rowt was running down a long straight away right into the cold ass wind here in wisconsin today. The .8 rowt is through a neighborhood that wasn’t quite as crappie.
Ha what gym do you train at? I live in Wisconsin to, and I’m trying to find a training partner.
Machine shed sports menomonie wi
Just did a class partner wod;
5 rounds:
300m sandbag run with 100lb
30 Push jerks at 135
30 box jumps
then ran away with my pupper at the park
Joined a new gym and had to modify quite a bit but we made it work
3 rounds casual
Rowing 2:10 pace
2X6 l sit pull ups
50 dubs
2X100 ft farmers carry
E5F15 minutes
15 UB 75lb deadlifts
30 seated 40lb presses
3X3″ banded tricep pull downs
I will run 1 mile every 9 or 10 minutes for 3 sets once I land in Florida
A. Done
B. 275# for all 3 sets
C. It’s like 20 degrees out so grabbed this from misfits. Can’t wait to move back to California next weekend
4 Rounds:
AMRAP 3 Minutes
Bike 20/12 Calories
Max Squat Cleans
R1 185: 6 reps
R2 205: 6 reps
R3 225: 4 reps
R4 245: 3 reps
Rest 3:00 between rounds
Where are you moving to?
Murrieta, its about an hour away from you guys
You going to come visit a few times a month?
Planning on it! I want to stay on the athlete program an drop in to your classes when I’m near downtown.
Hey guys, I have no access to a climbing rope for the next couple of months…. Can I pull from some of your experiences with regards to suitable substitutions please?
Sled pulls
Towel pull-ups. 6-8 reps per 1 rope climb