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Beginners

[/vc_column_text][vc_empty_space height=”30px”][vc_accordion active_tab=”false” collapsible=”yes”][vc_accordion_tab title=”Monday”][vc_column_text]A. Warm-up
A1. Mobility flow A
A2. Resistance bands

B. Weightlifting
Squat snatch
1×5 @ 60%
1×4 @ 70%
1×3 @ 80%
1×2 @ 90%
1×1 @ 95%


Notes:
Warm-up with sets of 3-5 reps until you reach 60%. Then work on percentages using drop & go technique. Rest no more than 3-5 seconds between reps and no less than 2 minutes between sets.


C. Strength/Gymnastics
C1. Back squat
Daily Max

C2. 6 sets of
3 strict pull-ups
6 kipping chest to bar pull-ups
*Vest 10/7kg

C3. Core Strength and Balance
3 sets of
Max reps, Toes to peg-board
Max time, Free hand stand hold


Notes:
C1. A Daily max build up means that you are going heavy by feeling and stress-free (so a 93-97% of your PR is a good lift). Reach 60% with sets of 2-4 reps and continue with single reps until you reach your daily max. If you reach 97% without much struggling go for PR attempt.
C2. We focus on the upper-body pulling strength. Try to perform each set as a complex with smooth transitions from the strict to the kipping reps (the vest means extra load and discomfort). Rest as needed in order perform each set unbroken.
C3. The toes to peg is an uncommon core exercise so if you find yourself struggling, don’t hesitate to scale down (bent knees). Then work on your hand stand hold inside 1² area.


Options:
C2. Vest → without vest
Strict pull-ups → assisted strict pull-ups (band)
Kipping chest to bar pull-ups → assisted kipping chest to bar pull-ups (band)
C3. Toes to peg-board → toes to stall-bar → strict toes to bar → strict knees to chest
Free hand stand hold → hand stand hold against wall[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Tuesday”][vc_column_text]A. Warm up
A1. Mobility flow
A2. Resistance bands

B. Weightlifting
Squat cleans
Every Minute On the Minute for 10 Minutes
3 reps @ 75-77%


Notes:
We aim at working on our barbell efficiency and stamina by completing all 10 minutes efficiently, ideally within a 20-second window. Use drop & go technique and focus on consistency throughout the session even though going touch & go might be tempting and doable.


C. Engine
C1. Run, 2000 meters @ 4’30”-5’20”/km

Rest 3 minutes

C2. 4 sets of
Run, 1000 meters @ 3’40”-4’30”/km
Rest 2 minutes and 30 seconds between sets


Notes:
Start with a 15-minute easy pace run and continue with 3-4 sets of 60 meters (with increasing pace) as a warm-up. For C1 select a pace depending on your current running stamina (at 75-80% of your Max heart rate) that you can efficiently maintain throughout.
Rest exactly 3 minutes after the 2km and continue with the 1km distances at a selected pace, 85-90% of you Max heart rate. Finish the session with 7 minutes jogging or walking immediately after the last 1000 meter set.


Options:
C1. 2000 → 1600 → 1200 meters @ 4’30”-5’20”/km
C2. 4 → 3 → 2 sets of
1000 meters @ 3’40”-4’30”/km

[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Wednesday”][vc_column_text]A. Warm up
A1. Mobility flow
A2. Resistance bands

B. Weightlifting
1 power clean + 3 jerks
4 sets @ 90% of Max power clean


Notes:
Rest no more than 3 minutes between sets. The load allows you to work on your jerk technique and effectiveness. Be solid and focus on that smooth receptions on the shoulders.


C. Strength/Gymnastics
C1. For form
5 sets of
7 strict deficit hand stand push-ups 20/15cm
5 front squats 75%
2 leg-less rope climb 4,5 meters
Rest 90 seconds between sets

C2. Complex
5 sets of
5 chest to bar pull-ups
3 bar muscle-ups
Rest 60 seconds between

C3. Core Stamina
5 sets of
Max time, L-sit @ metal parallettes


Notes:
C1. This session is a mix of strict gymnastic work and heavy barbell lifting. Work at 85% of Max intensity and focus on the quality of your movements, go for the unbroken hand stand push ups and front squats as long as proper form allows it. Want to make it more spicy; go the first rope climb with strict arm pulls and the second kipping.
C2. Our goal is to be technical and efficient on the pull-up bar. Try to perform each set as a complex with smooth transitions from the chest to bars to the bar muscle -ups.
C3. Work on your core and make sure you hold your shoulders and abs tight for as long as possible.


Options:
C1. Strict deficit → regular strict hand stand push-ups
75 → 72 → 70% of Max front squats
Leg-less → regular rope climbs

[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Thursday”][vc_column_text]A. Swimming

Swimming workouts


[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Friday”][vc_column_text]A. Warm up
A1. Mobility flow
A2. Resistance bands

B. Weightlifting
Every Minute On the Minute for 10 Minutes
1 squat snatch + 3 overhead squats
1 set @ 45%
1 set @ 50%
1 set @ 55%
1 set @ 60%
1 set @ 65%
4 sets @ 70%


Notes:
Complete the complex in each minute adding weight according to the percentages of your Max squat snatch. The goal is to work on manageable loads and focus on a solid overhead position and controlled squats.


C. Engine
8 sets of
Row, 750 meters @ free rate
Pace: 2km PR pace + 3 seconds*
Rest 2 minutes between


Notes:
Start this session with 3 sets of 250 meters at an increasing pace with 60 seconds rest between. Consistency and the ability to maintain a solid, steady pace is the main quality of rowing and the goal of this session, strokes are free, so choose a rate that will ensure strong pulls and comfortable breathing. Finish this session with a 5 minute easy pace row.
*If your best 2km time is 7:00 that means your pace was 1:45.0/500m. The prescribed pace of this session is 2km PR pace (1:45.0/500m) + 3 seconds = 1:48.0/500m


Options:
8 → 7 → 6 sets of
750 meters @ free rate

[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Saturday”][vc_column_text]A. Warm up
A1. Mobility flow
A2. Resistance bands

B. Weightlifting
B1. Squat clean thruster
Daily Max

B2. Every Minute On the Minute for 8 Minutes
3 power clean & jerks @ 75-80%

Immediately into

B3. Every Minute On the Minute for 8 Minutes
2 power clean & jerks @ 80-85%

Immediately into

B4. Every Minute On the Minute for 8 Minutes
1 power clean & jerk @ 85-90%


Notes:
B1. Build up to a comfortable Daily max with focus on technical squats and explosive pushes. Start with 40/30kg on the barbell and increase progressively., priming and perfecting your form before reaching a heavy load.
B2 to B4. Work on your strength and barbell efficiency in EMOM style. Reps are descending, loads are increasing, effort will be balanced. Ideally complete your lifts within 20 seconds in each minute yet dont rush, every lift should be solid and the rest between reps enough to ensure successful lifts.


C. Strength
C1. For form
100 meters, Yoke front rack carry
*As heavy as form allows

C2. Every Minute On the Minute for 6 Minutes of
3 back squats 75%
1 leg-less rope climb

C3. Double kettle-bell hang position hold 32/24kg
1 attempt for Max time


Notes:
C1. Work with the Yoke, the load should be heavy yet manageable enough for you to carry for the total distance (about 80% of your Max load). Front rack carry will challenge your breathing. Dont rush, be solid and focus on proper form.
C2. Similar format to Wednesday’s strength, yet with less volume, more intensity. The 3rep back squats should be solid and unbroken and the rope climb fast. Complete the couplet within 30 seconds in each minute and it‘s a win.
C3. Your grips will definitely feel the pressure, try to break the mental barrier and hold until you reach failure.


Options:
C1. Yoke → barbell front rack carry (add one kettle-bell with band per each side)
C2. Leg-less → regular rope climb

[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Sunday”][vc_column_text]Rest Day[/vc_column_text][/vc_accordion_tab][/vc_accordion][/vc_column][vc_column width=”1/3″][vc_empty_space height=”30px”][vc_column_text]

Competitors

[/vc_column_text][vc_empty_space height=”30px”][vc_accordion active_tab=”false” collapsible=”yes”][vc_accordion_tab title=”Monday”][vc_column_text]A. Warm up
A1. Mobility flow
A2. Resistance bands


B. Weightlifting
Squat snatch
1×5 @ 60%
1×4 @ 70%
1×3 @ 80%
1×2 @ 90%
1×1 @ 95%


Notes:
Warm-up with sets of 3-5 reps until you reach 60%. Then work on percentages using drop & go technique. Rest no more than 3-5 seconds between reps and no less than 2 minutes between sets.


C. Strength/Gymnastics
C1. Back squat
Daily Max

C2. 6 sets of
3 strict pull-ups
6 kipping chest to bar pull-ups
*Vest 10/7kg

C3. Core Strength and Balance
3 sets of
Max reps, Toes to peg-board
Max time, Free hand stand hold


Notes:
C1. A Daily max build up means that you are going heavy by feeling and stress-free (so a 93-97% of your PR is a good lift). Reach 60% with sets of 2-4 reps and continue with single reps until you reach your daily max. If you reach 97% without much struggling go for PR attempt.
C2. We focus on the upper-body pulling strength. Try to perform each set as a complex with smooth transitions from the strict to the kipping reps (the vest means extra load and discomfort). Rest as needed in order perform each set unbroken.
C3. The toes to peg is an uncommon core exercise so if you find yourself struggling, don’t hesitate to scale down (bent knees). Then work on your hand stand hold inside 1² area.


Options:
C2. Vest → without vest
Strict pull-ups → assisted strict pull-ups (band)
Kipping chest to bar pull-ups → assisted kipping chest to bar pull-ups (band)
C3. Toes to peg-board → toes to stall-bar → strict toes to bar → strict knees to chest
Free hand stand hold → hand stand hold against wall


D. Conditioning
For time
60 meters, Single arm dumbbell overhead lunges 22,5/15kg
50 dumbbell box step-ups 60/50cm height – 22,5/15kg
50 strict handstand push-ups
60 meters, Handstand walk
Cap: 10 minutes


Notes:
The 19.3 CrossFit Open Workout. In our opinion the most challenging Open workout of the last season, the strict hand stand push-ups made real damage then and maybe they will put us to the test once more this year. Try to push smoothly through the total volume of HSPUs, break into small, fast yet manageable sets with minimum rest between. If you get to the the Hand stand walk expect it to be hard, dont hesitate to break and play safe.


Options:
22,5/15 → 15/10kg dumbbell
Strict → kipping hand stand push-ups
Hand stand walk → bear walk


[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Tuesday”][vc_column_text]A. Warm up
A1. Mobility flow
A2. Resistance bands


B. Weightlifting
Squat cleans
Every Minute On the Minute for 10 Minutes
3 reps @ 75-77%


Notes:
We aim at working on our barbell efficiency and stamina by completing all 10 minutes efficiently, ideally within a 20-second window. Use drop & go technique and focus on consistency throughout the session even though going touch & go might be tempting and doable.


C. Engine
C1. Run, 2000 meters @ 4’30”-5’20”/km

Rest 3 minutes

C2. 4 sets of
Run, 1000 meters @ 3’40”-4’30”/km
Rest 2 minutes and 30 seconds between sets


Notes:
Start with a 15-minute easy pace run and continue with 3-4 sets of 60 meters (with increasing pace) as a warm-up. For C1 select a pace depending on your current running stamina (at 75-80% of your Max heart rate) that you can efficiently maintain throughout.
Rest exactly 3 minutes after the 2km and continue with the 1km distances at a selected pace, 85-90% of you Max heart rate. Finish the session with 7 minutes jogging or walking immediately after the last 1000 meter set.


Options:
C1. 2000 → 1600 → 1200 meters @ 4’30”-5’20”/km
C2. 4 → 3 → 2 sets of
1000 meters @ 3’40”-4’30”/km


D. Conditioning
D1. Complete As Many Reps As Possible in 4 Minutes of
100 double unders
50 GHD sit-ups
Max reps, Power snatches 40/30kg

Rest 2 minutes

D2. Complete As Many Reps As Possible in 4 Minutes of
100 double unders
40 GHD sit-ups
Max reps, Power snatches 50/37,5kg

Rest 2 minutes

D3. Complete As Many Reps As Possible in 4 Minutes of
100 double unders
30 GHD sit-ups
Max reps, Power snatches 60/42,5kg

Rest 2 minutes

D4. Complete As Many Reps As Possible in 4 Minutes of
100 double unders
20 GHD sit-ups
Max reps, Power snatches 70/47,5kg

Rest 2 minutes

D5. Complete As Many Reps As Possible in 4 Minutes of
100 double unders
10 GHD sit-ups
Max reps, Power snatches 80/55kg


Notes:
This interval session is based on a classic Open format. Move fast on the couplet and make sure you have enough remaining time to work on the snatches (complete the double unders within 75 seconds each time, scale down if needed). Start every set of snatches touch & go and if you find yourself out of breath switch to drop & go, maintain a steady pace and try to work efficiently in the remaining time and under fatigue.


Options:
100 → 75 → 50 reps of
Double unders → 200 single unders
GHD sit-ups → regular sit-ups
Power snatches → 50.60.70.80.90% of Max Power snatch


[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Wednesday”][vc_column_text]A. Warm up
A1. Mobility flow
A2. Resistance bands


B. Weightlifting
1 power clean + 3 jerks
4 sets @ 90% of Max power clean


Notes:
Rest no more than 3 minutes between sets. The load allows you to work on your jerk technique and effectiveness. Be solid and focus on that smooth receptions on the shoulders.


C. Strength/Gymnastics
C1. For form
5 sets of
7 strict deficit hand stand push-ups 20/15cm
5 front squats 75%
2 leg-less rope climb 4,5 meters
Rest 90 seconds between sets

C2. Complex
5 sets of
5 chest to bar pull-ups
3 bar muscle-ups
Rest 60 seconds between

C3. Core Stamina
5 sets of
Max time, L-sit @ metal parallettes


Notes:
C1. This session is a mix of strict gymnastic work and heavy barbell lifting. Work at 85% of Max intensity and focus on the quality of your movements, go for the unbroken hand stand push ups and front squats as long as proper form allows it. Want to make it more spicy; go the first rope climb with strict arm pulls and the second kipping.
C2. Our goal is to be technical and efficient on the pull-up bar. Try to perform each set as a complex with smooth transitions from the chest to bars to the bar muscle -ups.
C3. Work on your core and make sure you hold your shoulders and abs tight for as long as possible.


Options:
C1. Strict deficit → regular strict hand stand push-ups
75 → 72 → 70% of Max front squats
Leg-less → regular rope climbs


D. Conditioning
D1. For time
45 double dumbbell thrusters 22,5/15kg
45 chest to bar pull-ups

Rest 90 seconds

D2. For time
33 double dumbbell thrusters 22,5/15kg
33 chest to bar pull-ups

Rest 75 seconds

D3. For time
21 double dumbbell thrusters 22,5/15kg
21 chest to bar pull-ups

Rest 60 seconds

D4. For time
9 double dumbbell thrusters 22,5/15kg
9 chest to bar pull-ups


Notes:
Thrusters and chest to bar pull-ups is one of the most common couplets. Last season’s Open introduced us to a volume of 33 reps in the first set, a challenge for almost everyone not training high volume, high intensity. Start each portion strong and push hard thought the total reps, try to breath as well as possible and build your confidence. Dont hesitate to work near Max effort, the recovery time between portions is sufficient.


Options:
22,5/15 → 15/10kg dumbbells
Chest to bar pull-ups → pull-ups


[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Thursday”][vc_column_text]A. Swimming

Swimming workouts


[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Friday”][vc_column_text]A. Warm up
A1. Mobility flow
A2. Resistance bands


B. Weightlifting
Every Minute On the Minute for 10 Minutes
1 squat snatch + 3 overhead squats
1 set @ 45%
1 set @ 50%
1 set @ 55%
1 set @ 60%
1 set @ 65%
4 sets @ 70%


Notes:
Complete the complex in each minute adding weight according to the percentages of your Max squat snatch. The goal is to work on manageable loads and focus on a solid overhead position and controlled squats.


C. Engine
8 sets of
Row, 750 meters @ free rate
Pace: 2km PR pace + 3 seconds*
Rest 2 minutes between


Notes:
Start this session with 3 sets of 250 meters at an increasing pace with 60 seconds rest between. Consistency and the ability to maintain a solid, steady pace is the main quality of rowing and the goal of this session, strokes are free, so choose a rate that will ensure strong pulls and comfortable breathing. Finish this session with a 5 minute easy pace row.
*If your best 2km time is 7:00 that means your pace was 1:45.0/500m. The prescribed pace of this session is 2km PR pace (1:45.0/500m) + 3 seconds = 1:48.0/500m


Options:
8 → 7 → 6 sets of
750 meters @ free rate


D. Conditioning
For time
Run, 400 meters
Then,
3 rounds of
21 toes to bar
21 deadlifts 70/50kg
Then,
Run, 400 meters
Then,
2 rounds of
15 toes to bar
15 hang power cleans 80/57,5kg
Then,
Run, 400 meters
9 toes to bar
9 shoulders to overhead 90/65kg
Cap: 21 minutes


Notes:
This is a long 3-couplet workout. Running should be steady and at an almost comfortable pace as you try to recover your breathing and your grips. The pressure is mainly and constantly on your forearms and will probably destroy your pace if you underestimate the challenge. So make sure you break smartly and rest shortly, start with bigger sets and continue with smaller as you reach the end and the volume of consecutive reps decreases.


Options:
Toes to bar → knees to chest
70/50 → 60/42,5kg deadlifts
80/57,5 → 70/50 → 60/42,5kg hang power cleans
90/65 → 80/57,5 → 70/50 → 60/42,5kg shoulders to overhead


[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Saturday”][vc_column_text]A. Warm up
A1. Mobility flow
A2. Resistance bands


B. Weightlifting
B1. Squat clean thruster
Daily Max

B2. Every Minute On the Minute for 8 Minutes
3 power clean & jerks @ 75-80%

Immediately into

B3. Every Minute On the Minute for 8 Minutes
2 power clean & jerks @ 80-85%

Immediately into

B4. Every Minute On the Minute for 8 Minutes
1 power clean & jerk @ 85-90%


Notes:
B1. Build up to a comfortable Daily max with focus on technical squats and explosive pushes. Start with 40/30kg on the barbell and increase progressively., priming and perfecting your form before reaching a heavy load.
B2 to B4. Work on your strength and barbell efficiency in EMOM style. Reps are descending, loads are increasing, effort will be balanced. Ideally complete your lifts within 20 seconds in each minute yet dont rush, every lift should be solid and the rest between reps enough to ensure successful lifts.


C. Engine
C1. Run, 2000 meters @ 4’30”-5’20”/km

Rest 3 minutes

C2. 8 sets of
Run, 300 meters @ 62”-73”
Rest 60 seconds between


Notes:
Start with a 15-minute easy pace run. For C1 select a pace depending on your current running stamina (75-80% of your Max heart rate) that you can efficiently maintain throughout.
Perform a prompt activation of sprinting mechanics during the 3 minute rest, if sprinting properly expect your heart rate to be over 90% of Max. Finish the session with 7 minutes jogging or walking.


Options:
C1. 2000 → 1600 → 1200 meters @ 4’30”-5’20”/km
C2. 8 → 7 → 6 sets of
300 meters @ 62”-73”


D. Conditioning
D1. For time
10 rounds of
10/7 calories, Assault bike
3 d-ball clean over shoulders 60/40kg
Cap: 10 minutes

Rest 10 minutes

D2. For time
100 hand stand push-ups
80 calories, Ski-erg
60 single-leg squats
40 double dumbbell step-ups over 60/50cm height – 76cm length – 22,5/15kg
20 meters, Double dumbbell overhead lunges 22,5/15kg
Cap: 17/19 minutes


Notes:
D1. The goal in this one is to improve our consistency, each round should be completed steadily and all rounds should be equally fast. Going EMOM style is a safe way to control your performance, push your pace and make sure you never go below the one round per minute ratio.
D2. This is a pace workout. Once you are over with the hand stand push-ups (break them up into manageable sets, start with big sets and continue with smaller ones) all you have to do is pace and keep pushing through the total volume. Work at 85-90% of your Max heart rate, you should breath heavily yet be able to move constantly and efficiently.


Options:
D1. Assault bike → row
60/40 → 50/30kg d-ball or sand-bag
D2. Hand stand push-ups → push-ups
Ski-erg → row
Single-led squats → narrow squats
22,5/15 → 15/10kg dumbbells


[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Sunday”][vc_column_text]Rest Day[/vc_column_text][/vc_accordion_tab][/vc_accordion][/vc_column][vc_column width=”1/3″][vc_empty_space height=”30px”][vc_column_text]

Athletes

[/vc_column_text][vc_empty_space height=”30px”][vc_accordion active_tab=”false” collapsible=”yes”][vc_accordion_tab title=”Monday”][vc_column_text]A. Warm-up
A1. Mobility flow
A2. Resistance bands

B. Weightlifting
Squat snatch
1×5 @ 60%
1×4 @ 70%
1×3 @ 80%
1×2 @ 90%
1×1 @ 95%


Notes:
Warm-up with sets of 3-5 reps until you reach 60%. Then work on percentages using drop & go technique. Rest no more than 3-5 seconds between reps and no less than 2 minutes between sets.


C. Strength/Gymnastics
C1. Back squat
Daily Max

C2. 6 sets of
3 strict pull-ups
6 kipping chest to bar pull-ups
*Vest 10/7kg

C3. Core Strength and Balance
3 sets of
Max reps, Toes to peg-board
Max time, Free hand stand hold


Notes:
C1. A Daily max build up means that you are going heavy by feeling and stress-free (so a 93-97% of your PR is a good lift). Reach 60% with sets of 2-4 reps and continue with single reps until you reach your daily max. If you reach 97% without much struggling go for PR attempt.
C2. We focus on the upper-body pulling strength. Try to perform each set as a complex with smooth transitions from the strict to the kipping reps (the vest means extra load and discomfort). Rest as needed in order perform each set unbroken.
C3. The toes to peg is an uncommon core exercise so if you find yourself struggling, don’t hesitate to scale down (bent knees). Then work on your hand stand hold inside 1² area.


Options:
C2. Vest → without vest
Strict pull-ups → assisted strict pull-ups (band)
Kipping chest to bar pull-ups → assisted kipping chest to bar pull-ups (band)
C3. Toes to peg-board → toes to stall-bar → strict toes to bar → strict knees to chest
Free hand stand hold → hand stand hold against wall


D. Engine
D1. Every 5 Minutes for 20 Minutes (4 sets)
20/15 calories, Assault bike
20 bar-facing burpees over

Rest 5 minutes

D2. Every 5 Minutes for 20 Minutes (4 sets)
20/15 calories, Ski-erg
20 box-jumps over 60/50cm height – 76cm length


Notes:
This is a VO2Max stimulus, push hard from the beginning and make sure you breath heavily when you finish. Go hard on the assault bike and the ski-erg then try to regulate your breathing and follow a fast yet steady pace on the burpees and the box-jumps over.


Options:
D1. 20 → 16 → 12 reps of
Bar-facing burpees over
D2. Ski-erg → row
20 → 16 → 12 reps of
Box-jumps over


E. Conditioning
For time
60 meters, Single arm dumbbell overhead lunges 22,5/15kg
50 dumbbell box step-ups 60/50cm height – 22,5/15kg
50 strict handstand push-ups
60 meters, Handstand walk
Cap: 10 minutes


Notes:
The 19.3 CrossFit Open Workout. In our opinion the most challenging Open workout of the last season, the strict hand stand push-ups made real damage then and maybe they will put us to the test once more this year. Try to push smoothly through the total volume of HSPUs, break into small, fast yet manageable sets with minimum rest between. If you get to the the Hand stand walk expect it to be hard, dont hesitate to break and play safe.


Options:
22,5/15 → 15/10kg dumbbell
Strict → kipping hand stand push-ups
Hand stand walk → bear walk


F. Accessories
F1. Bent-over barbell row
4 sets of 8 reps @ 80/55kg

F2. L-sit hold (pull-up bar)
3 sets of Max time


Options:
F1. 80/55 → 70/45 → 60/35kg barbell
F2. L-sit hold → bent knee L-sit hold


[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Tuesday”][vc_column_text]A. Warm up
A1. Mobility flow
A2. Resistance bands

B. Weightlifting
Squat cleans
Every Minute On the Minute for 10 Minutes
3 reps @ 75-77%


Notes:
We aim at working on our barbell efficiency and stamina by completing all 10 minutes efficiently, ideally within a 20-second window. Use drop & go technique and focus on consistency throughout the session even though going touch & go might be tempting and doable.


C. Strength/Skills
C1. 5 sets of
20 meters, Yoke carry
20 strict hand stand push-ups

C2. Every 90 Seconds for 12 Minutes
15 meters, Hand stand walk


Notes:
C1. Break the Yoke carry into two 10-meter (back and forth) distances. Start with a load that you can comfortably carry for 10 meters unbroken and then build up to a really challenging load for the last two sets. The strict hand stand push-ups are the buy out, break into a big set and then smaller, manageable sets until you complete the 20 reps. In order to keep the heart pumping rest no more than 30 seconds between exercises.
C2. Hand stand walk high volume! Go the hand stand walk into 2 sets of 7,5 meters (we are in the Open prep!) and make sure you move fast in each 90 second window (ideally same time for all sets).


Options:
C1. Yoke → barbell back rack carry
20 → 15 → 10 reps of
Strict hand stand push-ups → pike push-ups (feet on box)
C2. 15 → 10 → 7,5 meters of
Hand stand walk → 10 reps of hand stand shoulder taps


D. Engine
D1. Run, 2000 meters @ 4’30”-5’20”/km

Rest 3 minutes

D2. 4 sets of
Run, 1000 meters @ 3’40”-4’30”/km
Rest 2 minutes and 30 seconds between sets


Notes:
Start with a 15-minute easy pace run and continue with 3-4 sets of 60 meters (with increasing pace) as a warm-up. For D1 select a pace depending on your current running stamina (at 75-80% of your Max heart rate) that you can efficiently maintain throughout.
Rest exactly 3 minutes after the 2km and continue with the 1km distances at a selected pace, 85-90% of you Max heart rate. Finish the session with 7 minutes jogging or walking immediately after the last 1000 meter set.


Options:
D1. 2000 → 1600 → 1200 meters @ 4’30”-5’20”/km
D2. 4 → 3 → 2 sets of
1000 meters @ 3’40”-4’30”/km


E. Conditioning
E1. Complete As Many Reps As Possible in 4 Minutes of
100 double unders
50 GHD sit-ups
Max reps, Power snatches 40/30kg

Rest 2 minutes

E2. Complete As Many Reps As Possible in 4 Minutes of
100 double unders
40 GHD sit-ups
Max reps, Power snatches 50/37,5kg

Rest 2 minutes

E3. Complete As Many Reps As Possible in 4 Minutes of
100 double unders
30 GHD sit-ups
Max reps, Power snatches 60/42,5kg

Rest 2 minutes

E4. Complete As Many Reps As Possible in 4 Minutes of
100 double unders
20 GHD sit-ups
Max reps, Power snatches 70/47,5kg

Rest 2 minutes

E5. Complete As Many Reps As Possible in 4 Minutes of
100 double unders
10 GHD sit-ups
Max reps, Power snatches 80/55kg


Notes:
This interval session is based on a classic Open format. Move fast on the couplet and make sure you have enough remaining time to work on the snatches (complete the double unders within 75 seconds each time, scale down if needed). Start every set of snatches touch & go and if you find yourself out of breath switch to drop & go, maintain a steady pace and try to work efficiently in the remaining time and under fatigue.


Options:
100 → 75 → 50 reps of
Double unders → 200 single unders
GHD sit-ups → regular sit-ups
Power snatches → 50.60.70.80.90% of Max Power snatch


F. Accessories
F1. Single-arm dumbbell overhead carry
4 sets of 20 meters @ 25/20kg

F2. GHD arch hold
5 set of 60 seconds
Rest 30 seconds between


Options:
F1. 25/20 → 20/15 → 15/10kg dumbbell
F2. GHD arch hold → 90 seconds arch hold on the floor


[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Wednesday”][vc_column_text]A. Warm up
A1. Mobility flow
A2. Resistance bands

B. Weightlifting
1 power clean + 3 jerks
4 sets @ 90% of Max power clean


Notes:
Rest no more than 3 minutes between sets. The load allows you to work on your jerk technique and effectiveness. Be solid and focus on that smooth receptions on the shoulders.


C. Strength/Gymnastics
C1. For form
5 sets of
7 strict deficit hand stand push-ups 20/15cm
5 front squats 75%
2 leg-less rope climb 4,5 meters
Rest 90 seconds between sets

C2. Complex
5 sets of
5 chest to bar pull-ups
3 bar muscle-ups
Rest 60 seconds between

C3. Core Stamina
5 sets of
Max time, L-sit @ metal parallettes


Notes:
C1. This session is a mix of strict gymnastic work and heavy barbell lifting. Work at 85% of Max intensity and focus on the quality of your movements, go for the unbroken hand stand push ups and front squats as long as proper form allows it. Want to make it more spicy; go the first rope climb with strict arm pulls and the second kipping.
C2. Our goal is to be technical and efficient on the pull-up bar. Try to perform each set as a complex with smooth transitions from the chest to bars to the bar muscle -ups.
C3. Work on your core and make sure you hold your shoulders and abs tight for as long as possible.


Options:
C1. Strict deficit → regular strict hand stand push-ups
75 → 72 → 70% of Max front squats
Leg-less → regular rope climbs


D. Engine
Every 6 Minutes for 30 Minutes (5 sets)
1000 meters, Bike-erg
500 meters, Ski-erg


Notes:
Warm-up with two sets of 600 meters bike-erg and 300 meters Ski-erg at an increasing pace before you enter the main session. What we want in this session is you to feel the burn and end up gasping for air in order to work on the lactate accumulation. Start explosively and push each set hard reaching each time over your anaerobic threshold, make sure you go the first set very fast and then do your best in achieving the same performance in all of those sets.


Options:
Bike-erg → 1200 meters, Assault bike
Ski-erg → row


E. Conditioning
E1. For time
45 double dumbbell thrusters 22,5/15kg
45 chest to bar pull-ups

Rest 90 seconds

E2. For time
33 double dumbbell thrusters 22,5/15kg
33 chest to bar pull-ups

Rest 75 seconds

E3. For time
21 double dumbbell thrusters 22,5/15kg
21 chest to bar pull-ups

Rest 60 seconds

E4. For time
9 double dumbbell thrusters 22,5/15kg
9 chest to bar pull-ups


Notes:
Thrusters and chest to bar pull-ups is one of the most common couplets. Last season’s Open introduced us to a volume of 33 reps in the first set, a challenge for almost everyone not training high volume, high intensity. Start each portion strong and push hard thought the total reps, try to breath as well as possible and build your confidence. Dont hesitate to work near Max effort, the recovery time between portions is sufficient.


Options:
22,5/15 → 15/10kg dumbbells
Chest to bar pull-ups → pull-ups


F. Accessories
F1. Single-leg double dumbbell deadlift
4 sets of 8 reps each @ 25/15kg

F2. D-ball bear hug hold
1 attempt of Max time @ 60/40kg


Options:
F1. 25/15 → 20/10kg dumbbell
F2. 60/40 → 40/20kg D-ball


[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Thursday”][vc_column_text]A. Swimming

Swimming workouts


[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Friday”][vc_column_text]A. Warm up
A1. Mobility flow
A2. Resistance bands

B. Weightlifting
Every Minute On the Minute for 10 Minutes
1 squat snatch + 3 overhead squats
1 set @ 45%
1 set @ 50%
1 set @ 55%
1 set @ 60%
1 set @ 65%
4 sets @ 70%


Notes:
Complete the complex in each minute adding weight according to the percentages of your Max squat snatch. The goal is to work on manageable loads and focus on a solid overhead position and controlled squats.


C. Strength/Gymnastics
C1. Every Minute On the Minute for 10 Minutes
Odd: 3 deadlifts 80%
Even: 6 weighted ring dips

C2. For form
5 sets of
20 meters, Hand stand walk
6 d-ball clean over shoulders 70/50kg

C3. Complete in as few sets as possible
100 push-ups
*Vest 10/7kg


Notes:
C1. Each minute alternate between heavy deadlifts and weighted ring dips . Go the deadlifts drop & go in order to work on the first pull and improve the starting strength. Ring dips should be performed unbroken, so choose a weight that will allow you to complete each set just before that breaking point (use a dip belt).
C2. Go steady and focus on form. Break the hand stand walk into 10-meter unbroken distances. D-ball cleans are all about pace and mechanics, breath well, lift technically and push through them efficiently.
C3. We don’t often see push-ups in competitions and rarely in the Open (last time was back in 2011). But when it comes to facing them we better be familiar with the fatigue and soreness caused to our upper body.


Options:
C1. 80 → 75% of Max deadlift
Ring dips → parallel dips
C2. 20 → 15 → 10 meters of
Hand stand walk → 10 reps of hand stand shoulder taps (face against wall)
70/50 → 60/40 → 50/30kg d-ball or sand-bag


D. Engine
8 sets of
Row, 750 meters @ free rate
Pace: 2km PR pace + 3 seconds*
Rest 2 minutes between


Notes:
Start this session with 3 sets of 250 meters at an increasing pace with 60 seconds rest between. Consistency and the ability to maintain a solid, steady pace is the main quality of rowing and the goal of this session, strokes are free, so choose a rate that will ensure strong pulls and comfortable breathing. Finish this session with a 5 minute easy pace row.
*If your best 2km time is 7:00 that means your pace was 1:45.0/500m. The prescribed pace of this session is 2km PR pace (1:45.0/500m) + 3 seconds = 1:48.0/500m


Options:
8 → 7 → 6 sets of
750 meters @ free rate


E. Conditioning
For time
Run, 400 meters
Then,
3 rounds of
21 toes to bar
21 deadlifts 70/50kg
Then,
Run, 400 meters
Then,
2 rounds of
15 toes to bar
15 hang power cleans 80/57,5kg
Then,
Run, 400 meters
9 toes to bar
9 shoulders to overhead 90/65kg
Cap: 21 minutes


Notes:
This is a long 3-couplet workout. Running should be steady and at an almost comfortable pace as you try to recover your breathing and your grips. The pressure is mainly and constantly on your forearms and will probably destroy your pace if you underestimate the challenge. So make sure you break smartly and rest shortly, start with bigger sets and continue with smaller as you reach the end and the volume of consecutive reps decreases.


Options:
Toes to bar → knees to chest
70/50 → 60/42,5kg deadlifts
80/57,5 → 70/50 → 60/42,5kg hang power cleans
90/65 → 80/57,5 → 70/50 → 60/42,5kg shoulders to overhead


F. Accessories
F1. Box jump over (no contact)
4 sets of 15 reps @ 60/50cm

F2. Double kettle-bell Russian swings
4 sets of 10 unbroken reps @ 24/16kg


Options:
F1. No contact → contact with one hand
F2. 24/16 → 20/12 → 16/8kg kettle-bell


[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Saturday”][vc_column_text]A. Warm up
A1. Mobility flow
A2. Resistance bands

B. Weightlifting
B1. Squat clean thruster
Daily Max

B2. Every Minute On the Minute for 8 Minutes
3 power clean & jerks @ 75-80%

Immediately into

B3. Every Minute On the Minute for 8 Minutes
2 power clean & jerks @ 80-85%

Immediately into

B4. Every Minute On the Minute for 8 Minutes
1 power clean & jerk @ 85-90%


Notes:
B1. Build up to a comfortable Daily max with focus on technical squats and explosive pushes. Start with 40/30kg on the barbell and increase progressively., priming and perfecting your form before reaching a heavy load.
B2 to B4. Work on your strength and barbell efficiency in EMOM style. Reps are descending, loads are increasing, effort will be balanced. Ideally complete your lifts within 20 seconds in each minute yet dont rush, every lift should be solid and the rest between reps enough to ensure successful lifts.


C. Strength
C1. For form
100 meters, Yoke front rack carry
*As heavy as form allows

C2. Every Minute On the Minute for 6 Minutes of
3 back squats 75%
1 leg-less rope climb

C3. Double kettle-bell hang position hold 32/24kg
1 attempt for Max time


Notes:
C1. Work with the Yoke, the load should be heavy yet manageable enough for you to carry for the total distance (about 80% of your Max load). Front rack carry will challenge your breathing. Dont rush, be solid and focus on proper form.
C2. Similar format to Wednesday’s strength, yet with less volume, more intensity. The 3rep back squats should be solid and unbroken and the rope climb fast. Complete the couplet within 30 seconds in each minute and it‘s a win.
C3. Your grips will definitely feel the pressure, try to break the mental barrier and hold until you reach failure.


Options:
C1. Yoke → barbell front rack carry (add one kettle-bell with band per each side)
C2. Leg-less → regular rope climb


D. Engine
D1. Run, 2000 meters @ 4’30”-5’20”/km

Rest 3 minutes

D2. 8 sets of
Run, 300 meters @ 62”-73”
Rest 60 seconds between


Notes:
Start with a 15-minute easy pace run. For D1 select a pace depending on your current running stamina (75-80% of your Max heart rate) that you can efficiently maintain throughout.
Perform a prompt activation of sprinting mechanics during the 3 minute rest, if sprinting properly expect your heart rate to be over 90% of Max. Finish the session with 7 minutes jogging or walking.


Options:
D1. 2000 → 1600 → 1200 meters @ 4’30”-5’20”/km
D2. 8 → 7 → 6 sets of
300 meters @ 62”-73”


E. Conditioning
E1. For time
10 rounds of
10/7 calories, Assault bike
3 d-ball clean over shoulders 60/40kg
Cap: 10 minutes

Rest 10 minutes

E2. For time
100 hand stand push-ups
80 calories, Ski-erg
60 single-leg squats
40 double dumbbell step-ups over 60/50cm height – 76cm length – 22,5/15kg
20 meters, Double dumbbell overhead lunges 22,5/15kg
Cap: 17/19 minutes


Notes:
E1. The goal in this one is to improve our consistency, each round should be completed steadily and all rounds should be equally fast. Going EMOM style is a safe way to control your performance, push your pace and make sure you never go below the one round per minute ratio.
E2. This is a pace workout. Once you are over with the hand stand push-ups (break them up into manageable sets, start with big sets and continue with smaller ones) all you have to do is pace and keep pushing through the total volume. Work at 85-90% of your Max heart rate, you should breath heavily yet be able to move constantly and efficiently.


Options:
E1. Assault bike → row
60/40 → 50/30kg d-ball or sand-bag
E2. Hand stand push-ups → push-ups
Ski-erg → row
Single-led squats → narrow squats
22,5/15 → 15/10kg dumbbells


F. Accessories
F1. Seated good morning
4 sets of 6 reps @ 50/35kg

F2. Bicep curl
3 set of 12 reps @ 10/5kg


Options:
F1. 50/35 → 40/25kg barbell
F2. 10/5 → 7,5/2,5kg dumbbell


[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Sunday”][vc_column_text]Rest Day[/vc_column_text][/vc_accordion_tab][/vc_accordion][/vc_column][/vc_row]