Context: Practice – Why working on skills outside workouts is so important for progress
Skill Practice Warm Up: Spend 8 minutes working on ring dip and muscle up progressions.
Strength: 6 x 2 Push Press (6 sets of 2 reps, same weight for each set, at 85-95% of max)
Super Set: 6 x 4 single leg deadlift with two dumbbells
Metabolic Conditioning: “Yardarm“
500m row (log as benchmark)
1 minute rest
Then 4 rounds for time
12 dumbbell power snatches (Health: 15#/20#, Athletic: 20#/30#, Performance: 30#/45#)
16 box step ups (Health: 8″/12″, Athletic: 12″/20″, Performance: 20″/24″)
Scaling Guide: 7 – 11 minutes, about 2 min for the row then 1:30 per round after. Scale Up: 35/50lb db
Coaching Tips: Row this one hard so you can log a new benchmark for the 500m row. This will make the first round more difficult, but that is the plan for this workout. Alternate hands as desired on the dumbbell power snatches and make sure you keep your back flat! Don’t forget to switch legs periodically on the step ups so you aren’t using the same leg the entire time. Place your whole foot on the box so you can drive through the whole foot and not just the toes.
Optional ‘Cash Out’ or Hypertrophy: 15 wall ball, 30 double unders, 4 minutes, OR 3 sets of 12 db bent over row in a super set with 12 strict toes to bar
Context: Practice – Mental preparation for a heavy set of back squats
Strength: 5-5-5-5-5 Back Squat (5 sets of 5 reps, increase weight with each set to max)
Super Set: 5-5-5-5-5 bent over dumbbell row (each side)
Metabolic Conditioning: “Bull Snot”
15 min AMRAP (as many rounds as possible)
80 ft Overhead Plate Carry – 20’ 4 times – (Health: 10#/15#, Athletic: 15#/25#, Performance: 25#/45#)
12 Goblet Squats (Health: 18#/26, Athletic: 26#/35#, Performance: 35#/53#)
Kipping Handstand Push-Ups (Health: 12 dumbbell shoulder press, Athletic: 6/8, Performance: 8/12)
40’ Walking Lunge
Scaling Guide: 3 – 7 rounds, about 3:30 per round. Scale Up: 2″/4″ deficit HSPU, double KB front squat, 30#/45# suitcase carry db lunges
Coaching Tips: Keep your thumbs under the plate on the carries so that it won’t slip and land on your head when your hands get sweaty. This movement will act as ‘active’ rest in the later rounds so hustle through the first round, but catch your breath here on later rounds. Your legs will start to feel ‘heavy’ after a round or two, so really focus on kicking them hard on the kipping HSPU. For the lunges, avoid taking too large of steps and maintain good knee positioning. Do not let your knee drift in or past the toes on the forward leg. Go hard on the burpees since you will catch your breath on the overhead carries.
Context: Practice – Strict means strict.
Strength: 7 x 1 Push Press 8 of 11 (7 sets of 1 rep, same weight for each set, at 85-95% of max)
Super Set: 7 x 3 single leg deadlift with two dumbbells
Metabolic Conditioning: “Barbed Wire”
7 minute AMRep (as many reps as possible)
Chin-up (Health: band assisted, Athletic: kipping chin up, Performance: strict)
40 single unders or 20 ‘cross overs’ between every round. (each cross over counts as 2 single unders for scoring purposes)
Log total reps.
Scaling Guide: 308 – 558 (7 – 12 rounds). R7: 308, R8: 356, R9: 405, R10: 455, R11: 506, R12: 558. Scale Up: 30 double unders per round.
Coaching Tips: Start with a difficult version of the pull up and roll with it for as long as possible. If you truly get stuck, then scale to an easier version to finish the set. Go back to the harder version on the next set and do the same. Go for large sets on the jump rope, and plan on catching your breath on the later rounds of chin ups. Lay your jump rope out each time so it is easy to pick up and go into your next set. ‘Cross Overs’ are where you cross your arms as the rope goes under your feet, then uncross them on the next rep. Each time the rope goes under your feet counts as two reps of single unders!
Optional ‘Cash Out’ or Hypertrophy: 200m run, 15 kb swings, 5 min, OR 3 sets of 15 banded tricep push downs in a super set with 12 banded hamstring curls
Context: Practice – Workouts with ‘rest’ are good days to go a bit ‘heavier’ for a round or two
Skill Practice Warm Up: Spend 10 minutes working up to a challenging hang power snatch + hang squat snatch + overhead squat. Or perform 2 reps of the complex on the minute each minute for 5 minutes (at 30-50% of max snatch).
Metabolic Conditioning: “Space Cowboy”
For time – 4 rounds
7 hang power snatch (Health: 45#/55#, Athletic: 55#/75#, Performance: 75#/115#)
7 thrusters (same)
400m run OR 20′ out and back shuttle (no line touch), 6 round trips, 60 single unders, then 6 trips again of 20′ out and back shuttle
1 min rest
Scaling Guide: 16 – 22 minutes, about 5:15 per round including rest. Scale Up: 85/135lb bar.
Coaching Tips: Go a little ‘heavy’ on this one since you’ll be able to drop the weight if needed during one of the rests. It is not recommended to try and transition to the thruster from the snatch overhead position. Drop the bar and perform a squat clean (or power clean to front squat) to start your first thruster. Be smart about the toes to bar and don’t do sets that are too large early on. Drop often to save yourself from the negative a bit (and to save your grip). Push hard on the runs because you will have a rest. If you are doing the shuttle/jump rope combo, push the pace even more on the runs since you’ll get a bit of rest picking up the rope. Lay your rope out each rest interval so it is easier to pick up for the next round. Final time does not include minute rest at the end (as usual).
"Open Workout 14.3"
Context: Competition– It is a ‘competition day’ but that doesn’t mean you can do bad form on your deadlifts.
Skill Practice Warm Up: Spend 8 minutes working up to a challenging weighted strict pull up.
Strength: 1-1-1-1-1-1-1 Deadlift (7 sets of 1 rep, increase weigh with each set to max). Test for next strength focus!
Metabolic Conditioning: “Open Workout 14.3”
8 minutes AMRAP (as many rounds as possible)
Deadlifts, 10 reps (Health: 45#/65#, Athletic: 65#/95#, Performance: 95#/135#)
15 box jumps –step ups allowed- (Health: 20in step ups, Athletic: 12in/20in, Performance: 20in/24in)
Deadlifts, 15 reps (Health: 65#/95#, Athletic: 95#/135#, Performance: 135#/185#)
15 box jumps (same)
Deadlifts, 20 reps (Health: 75#/115#, Athletic: 115#/155#, Performance: 155#/225#)
15 box jumps (same)
Deadlifts, 25 reps (Health: 95#/135#, Athletic: 135#/185#, Performance: 185#/275#)
15 box jumps (same)
Deadlifts, 30 reps (Health: 115#/155#, Athletic : 155#/205#, Performance: 205#/315#)
15 box jumps (same)
Deadlifts, 35 reps (Health: 105#/155#, Athletic: 155#/205#, Performance: 225#/365#)
15 box jumps (same)
**Masters men 55+ the weights are: 95/135/185/225/275/315 and 20in box, Masters women 55+: 65/95/115/135/155/185 and a 20in box.
In this workout, there is a special tiebreak method. At the end of each set of 15 box jumps time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the time of the last completed sets of box jumps.
Scaling Guide: 55-130 reps
OVERALL PACING: Plan on getting through the first couple ‘rounds’ at a good pace. The beginning is a ‘buy in’ for when the barbell gets heavy. The sooner you get to the challenging weight (whatever that means for you), the better… you’ll have more time with the bar that is going to challenge you the most! The first 3-5 reps at that heavy weight will feel pretty terrible, but as you regain your wind, you’ll start to feel better.
DEADLIFTS: Most people will want to do big sets in the beginning, but when the weight gets difficult be ready to start doing small sets or even singles to keep moving. Having a belt handy will be a good idea for just about everyone. Make sure your hamstrings are well mobilized before you start. Make sure you can go ‘down fast’. The slower you lower the bar, the more taxing it will be for your hamstrings and back. Remember to keep the bar close to the shins, and don’t let it drift away from you body when you are tired.
BOX JUMPS: Doing fast sets (even unbroken) will be a good idea for most of the workout. The less time you spend on the box jumps, the more time you’ll have with the barbell. Some people will want to do step ups. If you struggle with ‘rebounding’ box jumps, then doing step ups will be the best idea. If you can rebound effectively (using the elasticity of your tissues to bounce right back up) doing steady paced box jumps will be best. This workout is not the same as last year’s push press, deadlift, box jump workout. This workout is shorter, and since there is no push press component, the ‘rebound’ movement should be more sustainable.
MENTAL: Settle into a good steady pace in the beginning, but don’t be afraid to move fast. Know that you will get winded getting to that ‘heavy’ bar, but that after a few reps, you will catch your breath. When the weight gets heavy, watch the clock or use a friend to pace you, so that you don’t go too fast (or too slow) on the deadlifts. If (or when) you start to do singles, don’t panic or stress out. Keep moving and stay calm. Take the time between reps to focus on proper abdominal pressure and keeping the bar close to the shins.
Optional ‘Cash Out’: 10 goblet squats, 30 double unders, 5 rounds, OR 3 sets of 12 weighted ring dips in a superset with 12 ‘Jones’ Squats with kb/db