Mar 17, 2024
Strength & Mobility
3-4 sets
snatch grip RDL x 6-8 @31×1 tempo
push up x 5-8 x @ 31×1 tempo
cross bench sit ups @31×1 tempo
Notes
For the snatch grip RDL find a weight that allows you reach a full range of motion at the prescribed tempo while maintaining a neutral spine and tension on the hamstrings. Aim for the top end of the rep range.If you are able to get to 8 reps each set, go heavier next week. Since the rep range is lower, aim to go slightly heavier this week.
Choose a pushup variation that allows you to reach full range of motion at the prescried tempo and rep scheme. Some variations you can use from easier to harder are:
hands elevated —> pushup to ground —> pushup to parallettes —>pushup to parallettes with feet elevated —>ring push ups —-> weighted ring push ups
Since the rep range is lower this week, consider trying a slightly harder variation of push up.
If the cross bench sit ups present a new range of motion for you then start by doing reps with a limited range of motion and a spotter. Do sets of less than 10 reps, without reaching fatigue. Take note of how you feel for the next couple days. If you are not overly sore then consider gradually increasing range of motion next week.
If you are familiar with the full range of motion here but have not trained it recently, consider just doing a few full range of motion reps Not enough to reach abdominal fatigue. Take note of how you feel for the next couple of days. If you are not overly sore then consider gradually increasing volume next week (a couple extra reps/still shy of failure)
If you frequently train GHD sit ups you may perform sets of 10-15 ghd situps or cross bench sit ups at the prescribed tempo. Prioritize range of motion and control rather than volume.
Conditioning
21 15 9
calories
pull ups
rest 2:00
21 15 9
calories
toes to bar
14 minute cap
Notes
Today’s workout is 2 21-15-9 couplets with 2 minutes of rest in between. Your score is the amount of time to complete both couplets, or the amount of work done if you don’t finish before the 14 minute time cap. The first couplet is calories and pull ups. The second is calories and toes to bar.
The calories should be done at a pace of 15/minute or faster. If you cannot hold this pace, consider slightly reducing the amount of calories you do.
Choose variations of the bar movements that allow you to complete 5-7 reps at a time. For the pull ups you can substitute ring rows or jumping pull ups. For the toes to bar you can substitute straight leg raises or knee raises.
Mar 15, 2024
Conditioning:
13 minute AMRAP
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 synchro burpees
2, 4, 6, 8 , 10, 12, 14, 16, 18, 20 dumbbell step ups (each, OPWAAT)
calories on rower in time remaining (opwaat)
rest 4 minutes
13 minute AMRAP
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 shuttle runs (together)
2, 4, 6, 8 , 10, 12, 14, 16, 18, 20 kettlebell swings (each, OPWAAT)
calories on bike in time remaining (opwaat)
Notes
Today’s workout will be done with a partner and will consist of two 13-minute AMRAPs, separated by 4 minutes of rest. Your score is the total amount of reps completed across the workout.
The first AMRAP will be 1-10 synchronized burpees and 2-20 dumbbell step ups. The step ups will be done by each partner with only 1 person working at a time. So you will perform 1 synchronized burpee, followed by 2 dumbbell box step ups each. Then you will do 2 synchro burpees and 4 dumbbell box step ups each. You will continue in this fashion until you have completed the round of 10 synchro burpees and 20 dumbbell box step ups each. Only one person will be working at at time for the step ups, and you may switch parners however often you want. If you finish all of the reps you will begin accumulating calories on a single rower for the remainder of the 13 minutes. Each calorie counts as a rep.
The second AMRAP will be 1-10 shuttle runs performed together, and 2-20 kettlebell swings each. These rounds will be performed in the same fashion as the other AMRAP. So 1 shuttle run together, 2 kettlebell swings each OPWAAT, then 2 shuttle runs together, 4 kettlebell swings each OPWAAT, etc until finishing the round of 10 shuttle runs together and 20 kettlebell swings each OPWAAT. If you finish all of the reps you will begin accumulating calories on a single bike for the remainder of the 13 minutes. Each calorie counts as a rep.
Synchronized burpees means each partner will be on the ground together and clapping in the air together. If you can’t hold a pace of at least 1 rep every :05, consider shaving a few reps off of the later rounds. For instance you could ascend to the round of 6 burpees and just repeat 6 reps each round as you continue ascending reps of the kettlebell swing. Be sure to reflect this in your score.
Shuttle runs shouldn’t take longer than :08 per rep. If this pace is unsustainable then consider shaving some reps off of the later rounds in the same fashion explained above. Be sure to reflect this in your score.
Use light-moderate weights for the step ups and kettlebell swings. You should be able to complete each round in 1-2 sets per partner for both of these movements.
If you make it to the calories, congratulations. Switch as often as necessary to maintain a relatively high intensity. Consider the amount of time remaining when deciding how to game this.
Mar 14, 2024
Open Workout 24.3
All for time:
5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups
Time cap: 15 minutes
♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)
Notes
Read more here.
Mar 13, 2024
Conditioning
teams of 3, 4 rounds for time
80-100 calories/2 machines (40-50 each, TPWAAT)
200m run (together)
30 deadlifts (OPWAAT)
4 wall walk relay
30 minute cap
Notes
Two people will work at a time (TPWAAT) towards the calories. You can switch partners as often as you’d like. This shouldn’t take more than 3 minutes. If you cannot reach at least 40 calories on both machines in this time, consider slightly reducing the range to a manageable amount. Try to get two different types of machines if possible.
The 200m run will be performed as a team. You must run with your team and cannot begin the deadlifts until the entire team is inside and at the bar. If the run takes more than 1:15, shorten the distance.
The deadlifts shouuld be done at a moderate rate that allows you to perform 5-10 reps at a time before switching with your partner. Only one person will work on these at a time, though you can switch partners as often as necessary.
The wall walk relay means partner 1 will complete 4 wall walks before partner 2 begins. Then partner 2 will complete all 4 wall walks before it is partner 3’s turn. You may reduce the range of motion or reps if the 4 takes you more than :50-:60.
Mar 12, 2024
Strength & Mobility
3-4 sets
cossack squat x 6-8/side @ 31×1 tempo
supine shoulder flexion x 4/side with :04 descent on each rep
standing side bend x 10-15/side
Notes
The Cossack squat can be performed with just bodyweight if necessary. It can also be loaded with a a plate held with arms extended in front of your body, a kettlebell or dumbbell goblet style, or a bar on the back rack. Prioritize a full range of motion at the prescribed tempo and do not sacrifice this to add more weight or progress to a different style of loading the movement. Once you hare the ROM down, only go up in weight after you reached the top end of the rep range one each set the previous weeek.
Be sure to maintain control on the descent of the supine shoulder flexion and keep the range of motion pain free throughout. Pick a weight that allows you to keep the tempo. Do not allow the ribs to flare up.
Keep the trunk and glutes tight and the hips and shoulders squared forward as you perform your side bends. start to feel out th movement and increase in load as you become more comfortable. Take 2-3 seconds to reach the bottom of the range of motion throughout. Once you hare the ROM down, only go up in weight after you reached the top end of the rep range one each set the previous weeek.
Conditioning
AMRAP 6
8 dumbbell power clean
8 db box stepover
12-16 calorie bike
rest 3:00
AMRAP 6
8 db push press
4 renegade row
12-16 calorie row
Notes
Today’s workout is two 6 minute AMRAPs, separated by 3 minutes of rest. The first AMRAP is 8 dumbbell power cleans, 8 dumbbell box step overs, and 12-16 calories on the bike. The second AMRAP is 8 dumbbell push presses, 4 renegade rows, and 12-16 calories on the rower. Your score is the total amount of rounds and reps completed during both AMRAPs.
Choose a single set of dumbbells for the entire workout. Figure out which movement will be the limited factor and base your weight selection on this. You should be able to complete all of the dumbbell movements unbroken.
Each rep of the renegade row will be 1 left arm row + 1 right arm row. No pushups.
Your calories shouldnt take much more than about :45-:50 per round. Reduce the amount as necessary.
Choose a single, light set of dumbbells for the entire workout. You should be able to complete all of the dumbbell movements mostly unbroken.
Each rep of the renegade row will be 1 left arm row + 1 right arm row. No pushups.
Your calories shouldnt take much more than about :45-:50 per round. Reduce the amount if this pace is unsustainable.
