10 rounds 1:30 on / 10:30 off
Alternate between:
A) 15/12 cal bike + max suicide shuttle
B) 15/12 cal row + max thrusters (20/15kg)
Scaling:
Thruster – reduce weight if needed; this shoudl feel very light
Top tip:
The aim today is to go HARD on the bike/row and then keep those legs moving for the remainder of the 90 second window. You’ll have time to recover before you go again.
Open Workout 17.1
10 DB snatch (22.5/15kg)
15 burpee box jump overs (24/20”)
20 DB snatch
15 BBJO
30 DB snatch
15 BBJO
40 DB snatch
15 BBJO
50 DB snatch
15 BBJO
Time cap 20 minutes
The Open is nearly upon us! We’ll be doing the Open workouts every Friday for five weeks from 22nd Feb – 22nd March. Find out more and sign up here
This was the first Open workout in 2017 and it’s a cracker!
Scaling:
DB – reduce weight if needed.
Box – reduce height or step over the box if needed
In a 30 minute window:
3 rounds
50 air squats
400m run
30 DL (42.5/30kg)
20 push press (42.5/30kg)
10 front rack lunges each leg (42.5/30kg)
In remaining time:
max rounds of “Cindy” (5 pull ups, 10 push ups, 15 air squats)
It’s a long one today! The weight on the bar should feel light for all movements. Get through the 3 rounds and then give your legs a little break on the pull ups and push ups!
Scaling:
Barbell – the weight should feel light on all 3 movements (ideally all rounds should be unbroken). Reduce accordingly if needed.
Pull ups – reduce volume (minimum 3) or do jumping pull ups if you don’t have pull ups yet
Push ups – use a box if you need to. You should be able to confidently do 10 unbroken at your chosen scale when fresh
Top tip:
800m run
21 BJ (24/20”)
21 KBS (24/16kg)
21 goblet squat (24/16kg)
400m run
15 BJ
15 KBS
15 goblet squat
200m run
9 BJ
9 KBS
9 goblet squat
Today is a long, leggy mover… enjoy!
Scaling:
Box – reduce the height if you’re not comfortable jumping onto a 24/20” box
KB – you will use the same weight for the swings and goblet squats. Pick a weight you can move with confidence
Top tip:
There’s no rest for the legs today! Run at a steady pace and ease off over the last 100m each run to ensure you can go straight into the box jumps each time
3 x 8 min AMRAPs (2 min rest between AMRAPs)
1. 20 DB snatch (22.5/15kg) + 10 burpee over DB
2. 10 pull ups + 5 SB over shoulder (50/30kg)
3. 10 thrusters (42.5/30kg) + 20/18 cal row
Scaling:
DB – pick a weight you can keep moving for 20 reps unbroken
Pull ups – reduce the volume or do ring rows if you don’t have pull ups yet
Slamball – you should be able to move the weight confidently, reduce weight if needed
Thrusters – pick a weight that enables you to do at least the first set unbroken
Top tip:
Move at a manageable pace throughout; don’t go out too hard in round 1!
2:00 on / 2:00 off
A) Row
B) Burpee BJO (24/20”)
C) Bike
D) KBS (24/16kg)
E) Thrusters (35/25kg)
F) Double unders
With equal work:rest, you should be able to hit each interval at high intensity
Scaling:
Burpee BJO – ideally this is a two-footed jump onto the box. Step up if you’re not confident jumping
KBS & Thrusters – use a weight you can keep moving – ideally 2 minutes unbroken… maximum one rest!
DU – if you don’t have double under yet, this is a change to practise
Top tip:
You only do each station once and will have plenty of time to recover, so GO FOR IT!
“DT”
5 rounds:
12 deadlift (70/45kg)
9 hang power clean
6 STOH
This hero workout is one you’ll remember.
Scaling:
Barbell – selecting the appropriate weight for this workout is really important to get the right stimulus. The deadlift should feel easy; you’ll be limited by either your clean or STOH. Make it heavy enough that it’s challenging, but not so heavy that you’re having to do singles.
Top tip:
If you need to break after the DL or cleans, always rest with one rep to go otherwise you’ll need to do an extra rep before continuing the series (e.g. if you rest after 12 DL you’ll need to do a 13th rep before starting your HPCs)
Make sure you log this workout as it will be a great benchmark in the future
