0:00-20:00Warm-up
25:00-45:00Workout 1: Open 25.3
60:00-80:00Workout 2: Accessory - I
85:00-95:00Stretching
Focus- Macro: Gas Pedal- Expect to see more efforts that challenge your ability to keep the gas pedal down. These will be high-power, short-duration efforts.- We will also test a 1:00 max-calorie bike, Fran, and Nancy.
2 sets::30 row (easy pace):20 row (moderate pace):10 row (fast pace)- Perform straight through for 60 seconds of work.
1 set::30 band pull-aparts5 elbow-to-instep/leg10 unweighted good mornings:30 banded pass throughs5 inchworms + push-up10 single-leg toe touches/leg
1 set:10 deadlifts (empty barbell or PVC pipe)1 wall walk10 cleans1 wall walk10 snatches
Loading up and mini round:
2 sets:2-3 snatches
2 sets:2-3 cleans
2-3 sets:2-3 deadlifts
1 set:5 calorie row1-2 wall walks5 deadlifts5 cleans5 snatches
- This is a progressive warm-up. The goal is to practice the movements and the weights you will be performing for the workout.- If you reach a movement that you cannot perform, reduce the difficulty and practice the movement or load you are using in the workout.- In the loading up and mini round phase of the warm-up, build to your workout weight.* Rest at least 10 minutes before starting the workout.
For time:5 wall walks50-calorie row5 wall walks25 deadlifts5 wall walks25 cleans5 wall walks25 snatches5 wall walks50-calorie rowTime Cap: 20 Minutes*F: 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatchM: 225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatch*Rep count should be recorded in the comment box
Stimulus & Goals- The goal for most athletes is to get into the second row.- More advanced athletes may finish under the 20-minute cap and the fittest in the world could finish close to the 15-minute mark.- Complete each set of wall walks in 2:00 or less.- Barbell loading should be light to moderate. Although, based on accumulated fatigue, each bar is going to feel heavier than you want it to.- Complete each barbell movement in 3:00 or less.
Strategy- This workout is not won in the first 55 reps, however, if you can push the pace a little without digging yourself a hole, you will give yourself more time for when fatigue begins to set in.- Stay close to the barbell. Minimize rest breaks and "drifting" away from the bar. The loads are decreasing and even though you may not want to do 1 more rep, you can. So, stay close and keep getting your hands back on the barbell.- If you are able to get back to the second row, this is the time to empty the tank and leave it all out on the floor.
ModificationsWall walk | Range of motion, inchworm + push-up.Row | Calories, bike, ski erg, air runner, 600-meter run.Deadlift | Load, sumo deadlift, dumbbell deadlift, unloaded good morning.Clean | Load, hang clean, dumbbell clean, or hang clean, kettlebell swing.Snatch | Load, hang snatch, dumbbell snatch, or hang snatch.
Accessory - I7 sets for load:100-ft backward walking sled pull/drag20 hollow rocks
- Walk backward as you pull/drag the sled with a rope or a strap.- Increase loading across each set as long as you can complete each set without breaking.- Rest about 90 seconds between sets.