0:00-15:00Warm-up20:00-35:00Workout 1: 25021145:00-55:00Workout 2: Barbell Cycling65:00-80:00Workout 3: Skill I85:00-95:00Stretching
Focus- Macro: Preparing for the Open- A continuation of the previous month. Expect to see prior Open workouts repeated as well as efforts that test your capacity to keep moving and pushing forward for one more rep. Remember, every second counts.- We will also test Grace, a 2K row, and a 3-rep-max front squat.
2 sets:200-meter jog5 inchworm + push-ups10 banded pass-throughs15 banded pull-aparts1 set::30 jump rope10 kettlebell Romanian deadlifts (light)10 Kang squats1 set::30 jump rope10 kettlebell swings (light)10 air squats1 set::30 jump rope10 kettlebell swings (workout weight)10 walking lunges
- Use this progressive warm-up to prepare for the kettlebell swings.- The first section of the warm-up gets your joints greased and body moving.- Choose a kettlebell for the warm-up that's lighter than what you plan to use for the workout.
3 x AMRAP 4:3 rounds:15 kettlebell swings (35/53 lb)30 double-undersThen...Max-reps walking lunges- Rest 1:00 between AMRAPs.
Stimulus & Goals- Unbroken kettlebell swings throughout the workout.- Double-unders in :15-:30.- :45-1:30 to accumulate as many walking lunges as possible.- 20+ lunges per round; advanced athletes could push up to 60-70 per round.- Fast-paced, high-volume workout condensed into a short time frame.Strategy- Relax your hands as much as possible on the double-unders to help preserve your grip for the kettlebell swings.- Challenge yourself to get one more lunge than your previous set.ModificationsKettlebell swings | Load, reps, Russian kettlebell swingsDouble-unders | Reps, single-unders, substitutions
- Use this session to work on barbell cycling. - Focus on increasing your cycle time, but not at the expense of technique.- Increase loading across all 10 sets of 3 unbroken reps as long as you can maintain sound mechanics. Watch for early arm bend, lack of hip extension, and/or pausing at the hips on the return.
For time:1:00 plank hold (high plank)25 strict toes-to-rings1:00 plank hold (low plank)50 GHD sit-ups1:00 plank hold (high plank)25 strict toes-to-rings1:00 plank hold (low plank)
- 10:00-15:00.- Plank holds in 1-2 sets.- While performing strict toes-to-rings, focus on leaning back and pressing the rings to your toes.- While performing GHD sit-ups, focus on squeezing your thighs and driving your heels into the platform on the way up. Bend your knees as you go down and aggressively extend your knees as you come up.- Reduce volume and/or range of motion on the GHD sit-ups if you have not been practicing this movement consistently.ModificationsStrict toes-to-rings | Strict hanging knee raises on ringsGHD sit-ups | GHD sit-ups to parallel, AbMat sit-ups
1 set::45 calf stretch/leg:45 standing quad stretch/leg