Primary Training Session
Get Moving Warm-Up
Every 4 minutes, for 12 minutes (3 sets of):
15/12 Calorie Row or Bike
3 Strict Pull-Ups
6 Chest to Bar Pull-Ups
9 Butterfly Pull-Ups
12 Burpees to a Pull-Ups Bar
A.
Back Squat
Set 1 – 8 reps @ 65%
Set 2 – 8 reps @ 70%
Set 3 – 6 reps @ 80%
Set 4 – 6 reps @ 85%
Rest 2 minutes between sets
B.
Every minute, on the minute, for 5 minutes:
3 Power Snatch + 3 Hang Squat Snatch @ 50-55%
Rest 60 seconds
Every minute, on the minute, for 5 minutes:
Power Snatch + 2 Hang Squat Snatch @ 60-70%
Rest 60 seconds
Every minute, on the minute, for 3 minutes:
30 Seconds Max Reps Snatch @ 40%
C.
Complete as many rounds and reps as possible in 20 minutes of:
8 Dumbbell Thrusters (50/35 lbs)
4 Strict Handstand Push-Ups
8 Dumbbell Hang Clean and Jerks (50/35 lbs)
4 Toes to Bar
Rest 60 seconds
8 Dumbbell Thrusters
8 Strict Handstand Push-Ups
8 Dumbbell Hang Clean and Jerks
8 Toes to Bar
Rest 60 seconds
8 Dumbbell Thrusters
12 Strict Handstand Push-Ups
8 Dumbbell Hang Clean and Jerks
12 Toes to Bar
Rest 60 seconds
8 Dumbbell Thrusters
16 Strict Handstand Push-Ups
8 Dumbbell Hang Clean and Jerks
16 Toes to Bar
Rest 60 seconds
8 Dumbbell Thrusters
20 Strict Handstand Push-Ups
8 Dumbbell Hang Clean and Jerks
20 Toes to Bar
Continue the pattern until the 20 minute mark.
D.
Accumulate 100 Banded Hamstring Curls in as few sets as possible.
E.
For time:
50 V-Ups*
*Every time you have to break, perform 50 flutter kicks (25 each leg)
Athlete Notes:
Today’s workout is going to be a longer AMRAP with a bunch of movements we wouldn’t be surprised to see this season! That said, there’s a sneaky little 60 second rest requirement (similar to the 2021 open) that not only shortens the workout, it makes you have to move faster! The first few rounds of this should be done at a sprint pace because you’re only going to be working for a short amount of time then getting a full minute to rest. As the workout extends further, you’ll have to be more strategic about breaking up some of gymnastics movements as those reps will be ascending. The dumbbell movements stay at 8 the entire time, so we’d like to see you push that. This workout will come down to being fast and efficient on the gymnastics, and muscle fatigue that will catch up in the later minutes!
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
1000 Meter Row @ 2k pace + :05-:08/500m
Rest 60 seconds
500 Meter Row @ 2k pace + :01-:03/500m
Rest 90 seconds
and then…
Five sets of:
500 Meter Row***
Rest 45-60 seconds between sets
***First 300 meters at 3-5k pace (approximately :06-:09 more/500m than your 2k pace), then the final 200 meters at SPRINT pace.
Sandbag and Strength Option
A.
Four sets of:
12-15 Right Leg Reverse Lunges
Rest 30 seconds
12-15 Left Leg Reverse Lunges
Rest 60 seconds
*Hold weight however you would like for this. Examples are farmer carry, back rack, front rack, etc.
B.
For time:
Accumulate 5 minutes in a sandbag bearhug hold (150/100)*
*Every drop = 20 Toes to Bar