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2018 Cycle 2 – Week 1 of 12

4 Conditioning : 4 Lifting: 3 Gymnastics

The purpose of this cycle is to maintain or slightly improve conditioning from The Open, while increasing both lifting and gymnastics strength.

Conditioning

1) Sprint Chipper

Sprint – Write your own workout that is approximately 30 seconds of work, followed by 1:30 of rest, repeated for 8 rounds.

Chipper – Write sets that take a while to “chip” through. You should probably alternate movements every round. Example: Rounds 1, 3, 5, 7 – 20 Pull-ups; Rounds 2, 4, 6, 8 – 20 Box Jumps

2) Short Light

Short – Write your own workout that lasts between 4:00 and 10:00.

Light – Choose weights and movements that allow you to keep moving (w/ short breaks) for most of the workout.

3) Medium Bodyweight

Medium – Write your own workout that lasts between 10:00 and 20:00.

Bodyweight – Use movements that use your bodyweight as resistance (weight vest permitted).

4) Long Heavy (Benchmark)

“The Seven”

7 Rounds

7 Handstand Push-ups; 4 Handstand Push-ups; 10 sec. Handstand Hold+7 Push Presses @ 50% Bodyweight; 7 Push Presses (35% Bodyweight; 20% Bodyweight)

7 Thrusters (135/95; 115/80; 95/65; 70/45; 50/35)

7 Knees to Elbows; 4 Knees to Elbows; 7 Knee Raises; 4 Knee Raises

7 Deadlifts (245/175; 205/135; 165/110; 125/85; 85/55)  

7 Burpees; 4 Burpees

7 Kettlebell Swings (70/53; 53/35; 44/26; 35/18; 26/15)

7 Pull-ups; 7 Bar Kips + 7 Ring Rows; 4 Bar Kips + 4 Ring Rows

“The Seven” should take you between 20 and 40 minutes.  This means each round should take between 2:50 and 5:40.  If you are unsure the level to do, complete a round in warm-up and make sure it falls between 2:50 and 5:40.

Lifting

We will have opportunities to max for the first 3 weeks of the 12 week cycle.  Only max if you are unsure of what your max is, or if you believe you will hit a new PR.  If you max, follow the workouts as they are written. If you do not max, complete 5×6 @ 70-80% Every 2:00 for Bench and Squat, and 7×2 @ 70-80% Every 1:30 for Clean and Jerk.

1) Upper

Bench Press – Max, then: 3×6 @ 70-80% Every 2:00

2) Lower

Back Squat – Max, then: 3×6 @ 70-80% Every 2:00

3) Full

Clean and Jerk – Max, then: 4×2 @ 70-80% Every 1:30

4) Pull

Snatch High Pull – 7×3 @ 85-95% of Snatch 1 RM Every 1:30

Gymnastics

We will have opportunities to max for the first 3 weeks of the 12 week cycle. Only max if you are unsure of what your max is, or if you believe you will hit a new PR.  If you max, follow the workouts as they are written. If you do not max, complete 6 x 40-50% with 1:00 rest between sets.

1) Push

Handstand Push-ups – Max, then 3 x 40-50%; Rest 1:00 between sets

40-50% of max reps set

When max reps set exceeds 30, add a deficit 2” at a time.  Set the deficit at a level where your max reps set would be approximately 30.  When maxing, do not use deficit.

White Level: Max Push Press, then Handstand Hold.  Then, 3 x 6 Push Press @ 60-70% Every 2:00. After each push press set, do a handstand hold for 40-50% max effort.

Red/Green Level: Max Push Press, then Downward Dog Hold  Then, 3 x 6 Push Press @ 60-70% Every 2:00. After each push press set, do a downward dog hold for 40-50% max effort.

2) Pull

Strict Pull-ups – Max, then 3 x 40-50%; Rest 1:00 between sets

40-50% of Max Reps Set

If max strict pull-up reps exceed 20, complete strict chest-to-bar pull-ups for sets.  When maxing, complete strict pull-ups, not chest-to-bar.

If unable to complete 5 consecutive strict pull-ups:

White Level: Max Ring Rows with body parallel to ground; then 3 x 40-50%; Rest 1:00 between sets (move up when able to complete 5 strict pull-ups)

Red Level: Max Ring Rows with body 30 degrees above the ground; then 3 x 40-50%; Rest 1:00 between sets (move up when able to complete 5 ring rows at the next level)

Green Level: Max Ring Rows with body 60 degrees above the ground; then 3 x 40-50%; Rest 1:00 between sets (move up when able to complete 5 ring rows at the next level)

3) Full/Core

Ring Muscle-ups – Max, then 3 x 40-50%; Rest 1:00 between sets

40-50% of Max Reps Set

When max reps set exceeds 20, complete strict muscle-ups instead of kipping.

If unable to complete 3 consecutive ring muscle-ups:

Blue/White Level: Max Jumping Ring Muscle-ups with rings 6 inches above your head.  If you rest for more than 5 seconds, count that as a failed rep. Then 3 x 40-50% of Jumping Ring Muscle-ups and 3 x 5 Ring Swings.  Rest 1:00 between all sets.

Red/Green Level: Max Ring Rows at a difficult angle.  The Ring Row angle should allow you to complete 5-10 reps.  Then 3 x 40-50% of Ring Rows at that angle and 3 x 3 Ring Swings.  Rest 1:00 between all sets.

2018 Cycle 1 – Week 11 of 12

5 Conditioning : 3 Lifting: 2 Gymnastics

The purpose of this cycle is to maximum conditioning for the open, while maintaining lifting and gymnastics strength.

Conditioning

The benchmark for the week will be Open 18.4 – announced on Thursday.

Structure your week so that you can do 18.4 with maximum intensity.  Example:

Workout hard on Monday and Tuesday, rest Wednesday, move with 80% intensity on Thursday (Open Prep Day), complete 18.4 on Friday, workout hard on Saturday.

1) Light Sprint

Light – Choose weights and movements that allow you to keep moving for most of the workout.

Sprint – Write your own workout that is approximately 1:30 seconds of work, followed by 2:30 of rest, repeated for 5 rounds.

2) Short Bodyweight

Short – Write your own workout that lasts between 4:00 and 10:00.

Bodyweight – Use movements that use your bodyweight as resistance (weight vest permitted).

3) Medium Heavy

Medium – Write your own workout that lasts between 10:00 and 20:00.

Heavy – Use weights that are 65% or more of your 1 RM. Choose gymnastics movements that you can complete less than 20 unbroken reps of when fresh. Use monostructural movements as desired.

4) Open Prep Day

Workout – write your own that takes 10:00 to 20:00 minutes to complete.  Complete at 80% intensity and use the time to prime movements that will likely be in the open.

Day – the day before you complete 18.4.

5) Open Workout (Benchmark)

“Open 18.4”

Lifting

Only complete a lifting workout on Open Prep Day if you are confident it will not leave you sore.

This is week 2 of the 3 week intensity block (heavy weight with low reps).  We will max each movement next 3 week block.

1) Upper

Push Press 5×3 @ 80-90% Every 2:00

2) Lower

Deadlift 5×3 @ 80-90% Every 2:00

3) Full

Overhead Squat 5×3 @ 80-90% Every 2:00

Gymnastics

Only complete a gymnastics workout on Open Prep Day if you are confident it will not leave you sore.

This is week 2 of the 3 week intensity block (big sets with long rest).  We will max each movement next 3 week block.

1) Push

Ring Muscle-ups 3 x 70-80%; Rest 2:30 between sets

70-80% of max reps set

When max reps set exceeds 20, add a weight vest.

If unable to do 3 consecutive ring muscle-ups:

Blue Level: 3×5 Ring Swings + 5 Jumping Muscle-ups; Rest 2:30 between sets

White Level: 3×5 Rings Swings + 3 Jumping Muscle-ups; Rest 2:30 between sets

Red/Green Level: 3×5 Ring Swings + 5 Challenging Ring Rows

2) Pull

Pull-ups/Chest-to-bar Pull-ups 3 x 70-80%; Rest 2:30 between sets

70-80% of Max Reps Set

If max pull-up reps exceed 30, complete chest-to-bar pull-ups.

If unable to complete 5 consecutive pull-ups:

3 x 70-80% max ring rows + 10 bar swings

2018 Cycle 1 – Week 10 of 12

5 Conditioning : 3 Lifting: 2 Gymnastics

The purpose of this cycle is to maximum conditioning for the open, while maintaining lifting and gymnastics strength.

Conditioning

The benchmark for the week will be Open 18.3 – announced on Thursday.

Structure your week so that you can do 18.3 with maximum intensity.  Example:

Workout hard on Monday and Tuesday, rest Wednesday, move with 80% intensity on Thursday (Open Prep Day), complete 18.3 on Friday, workout hard on Saturday.

1) Bodyweight Sprint

Bodyweight – Use movements that use your bodyweight as resistance (weight vest permitted).

Sprint – Write your own workout that is approximately 1:00 seconds of work, followed by 2:00 of rest, repeated for 6 rounds.

2) Short Monostructural

Short – Write your own workout that is 3 rounds of 4:00-10:00 of work followed by 5:00 of rest.  Attempt to keep the 3 rounds fast but consistent.

Monostructural – Bike, row, run, swim, etc.

3) Medium Heavy

Medium – Write your own workout that lasts between 10:00 and 20:00.

Heavy – Use weights that are 65% or more of your 1 RM. Choose gymnastics movements that you can complete less than 20 unbroken reps of when fresh. Use monostructural movements as desired.

4) Open Prep Day

Workout – write your own that takes 10:00 to 20:00 minutes to complete.  Complete at 80% intensity and use the time to prime movements that will likely be in the open.

Day – the day before you complete 18.3.

5) Open Workout

“Open 18.3”

Lifting

Only complete a lifting workout on Open Prep Day if you are confident it will not leave you sore.

This is week 2 of the 3 week intensity block (heavy weight with low reps).  We will max each movement next 3 week block.

1) Upper

Strict Press 5×3 @ 80-90% Every 2:00

2) Lower

Front Squat 5×3 @ 80-90% Every 2:00

3) Full

Snatch 5×1 @ 85-95% Every 2:00

Gymnastics

Only complete a gymnastics workout on Open Prep Day if you are confident it will not leave you sore.

This is week 2 of the 3 week intensity block (big sets with long rest).  We will max each movement next 3 week block.

1) Push

Ring Dip 3 x 70-80%; Rest 2:30 between sets

70-80% of max reps set

When max reps set exceeds 30, add a weight vest.

If unable to do 5 consecutive ring dips:

Complete 3×10 Ring Push-ups at the most challenging ring angle you are able to complete 3×10 well.

2) Pull

Toes-to-bar/Bar Muscle-ups 3 x 70-80%; Rest 2:30 between sets

70-80% of Max Reps Set

If max toes-to-bar reps exceed 30, complete bar muscle-ups.

If unable to complete 5 toes-to-bar:

White Level: 3 x 70-80% max feet raises (feet get to hip level; kipping allowed)

Red/Green Level: 3 x 70-80% max knee raises (knees get to hip level; kipping allowed)

2018 Cycle 1 – Week 9 of 12

50% Conditioning : 30% Lifting: 20% Gymnastics

The purpose of this cycle is to maximum conditioning for the open, while maintaining lifting and gymnastics strength.

Conditioning

The benchmark for the week will be Open 18.2 – announced on Thursday.

Structure your week so that you can do 18.2 with maximum intensity.  Example:

Workout hard on Monday and Tuesday, rest Wednesday, move with 80% intensity on Thursday (Open Prep Day), complete 18.2 on Friday, workout hard on Saturday.

1) Monostructural Sprint

Monostructural – Bike, row, run, swim, etc.

Sprint – Write your own workout that is approximately 30 seconds of work, followed by 1:30 of rest, repeated for 8 rounds.

2) Short Heavy

Short – Write your own workout that lasts between 4:00 and 10:00.

Heavy – Use weights that are 65% or more of your 1 RM. Choose gymnastics movements that you can complete less than 20 unbroken reps of when fresh. Use monostructural movements as desired.

3) Medium Chipper

Medium – Write your own workout that lasts between 10:00 and 20:00.

Chipper – Write sets that take a while to “chip” through.

4) Open Prep Day

Workout – write your own that takes 10:00 to 20:00 minutes to complete.  Complete at 80% intensity and use the time to prime movements that will likely be in the open.

Day – the day before you complete 18.2.

5) Open Workout

“Open 18.2”

Lifting

Only complete a lifting workout on Open Prep Day if you are confident it will not leave you sore.

This is week 1 of the 3 week intensity block (heavy weight with low reps).  We will max each movement next 3 week block.

1) Upper

Bench Press 5×3 @ 80-90% Every 2:00

2) Lower

Back Squat 5×3 @ 80-90% Every 2:00

3) Full

Clean and Jerk 5×1 @ 85-95% Every 2:00

Gymnastics

Only complete a gymnastics workout on Open Prep Day if you are confident it will not leave you sore.

This is week 1 of the 3 week intensity block (big sets with long rest).  We will max each movement next 3 week block.

1) Push

Handstand Push-up 3 x 70-80%; Rest 2:30 between sets

70-80% of max reps set

When max reps set exceeds 30, add a deficit.

If unable to do 5 consecutive handstand push-ups:

White Level: 3 x 70-80% max handstand hold; after completing the handstand hold go directly into 10 reps of push press at @ 55-65% 1 RM.  Rest 2:30 between rounds.

Red and Green Level: 3 x 10 Push Press @ 60-70% 1 RM; perform new set every 3:00.

2) Pull

Strict Pull-ups 3 x 70-80%; Rest 2:30 between sets

70-80% of Max Reps Set

When max strict pull-up reps reach 20 or more, switch to chest-to-bar.

If unable to do 5 consecutive strict pull-ups, complete the workout with ring rows instead.

2018 Cycle 1 – Week 8 of 16 

Program your own week.  Program an 80% day on the day before the open workout.

2018 Cycle 1 – Week 7 of 16

50% Conditioning : 30% Lifting: 20% Gymnastics

Conditioning

1) Heavy Sprint

Heavy – Use weights that are 65% or more of your 1 RM. Choose gymnastics movements that you can complete less than 20 unbroken reps of when fresh. Use monostructural movements as desired.

Sprint – Write you own workout that lasts for about 4 minutes.  Rest 3 minutes afterwards and complete for a second round.

2) Short Chipper

Short – Write your own workout that lasts between 4:00 and 10:00.

Chipper – Write sets that take a while to “chip” through.

3) Medium Light (Benchmark)

“Helen”

3 Rounds

400m Run

21 Kettlebell Swings (53/35)

12 Pull-ups

4) Medium Bodyweight

Medium – Write your own workout that lasts between 10:00 and 20:00.

Bodyweight – Use movements that use your bodyweight as resistance (weight vest permitted).

5) Long Monostructural

Long – Write your own workout that takes more than 20:00 to complete

Monostructural – Bike, row, run, swim, etc.

Lifting

1) Upper

Push Press 5×5 @ 72.5-82.5% Every 2:00

2) Lower

Deadlift 5×5 @ 72.5-82.5% Every 2:00

3) Full

Overhead Squat 5×5 @ 72.5-82.5% Every 2:00

Gymnastics

1) Push

Ring Muscle-up 5 x 50-60%; Rest 1:30 between sets

– 50-60% of Max Reps Set

2) Pull

Pull-up/C2B Pull-up 5 x 50-60%; Rest 1:30 between sets

– 50-60% of Max Reps Set

– When max pull-up reps reach 30 or more, switch to chest-to-bar.

2018 Cycle 1 – Week 5 of 12 (Recovery Week)

50% Conditioning : 30% Lifting: 20% Gymnastics

Write your own 5 conditioning (3 short, 2 medium), 3 lifting (1 press, 1 squat, 1 Olympic lift), and 2 gymnastics (1 push, 1 pull) workouts.  Effort level should never exceed 80% – focus on form.

Example Workouts

Conditioning

5 Rounds

10 Toes-to-bars

10 Thrusters (95/65)

Complete @ 80% of maximum effort.

Lifting

5×5 Back Squat @ 55-65% 1 RM; complete new set every 2:00

Gymnastics

5 Sets of Ring Dips @ 35-45% of max reps; rest 1:30 between rounds

2018 Cycle 1 – Week 6 of 16

50% Conditioning : 30% Lifting : 20% Gymnastics

Conditioning

1) Sprint Chipper (Benchmark)

“Isabel”

30 Snatches (135/95)

2) Short Light

Short – Write your own workout that lasts between 4:00 and 10:00.

Light – Choose weights and movements that allow you to keep moving for most of the workout.

3) Medium Bodyweight

Medium – Write your own workout that lasts between 10:00 and 20:00.

Bodyweight – Use movements that use your bodyweight as resistance (weight vest permitted).

4) Medium Monostructural

Medium – Write your own workout that lasts between 10:00 and 20:00.

Monostructural – Bike, row, run, swim, etc.

5) Long Heavy

Long – Write your own workout that takes more than 20:00 to complete

Heavy – Use weights that are 65% or more of your 1 RM and/or choose gymnastics movements that you can complete less than 15 unbroken reps of when fresh.  Use monostructural movements however you please. 

Lifting

1) Upper

Strict Press 5×5 @ 72.5-82.5% Every 2:00

2) Lower

Front Squat 5×5 @ 72.5-82.5% Every 2:00

3) Full

Snatch 7×2 @ 75-85% Every 1:30

Gymnastics

1) Push

Ring Dips 5 x 50-60%; Rest 1:30 between sets

– 50-60% of Max Reps Set

– When max ring dips exceed 30, add weight

2) Pull

Toes to bars/Bar Muscle-ups 5 x 50-60%; Rest 1:30 between sets

– 50-60% of Max Reps Set

– When max toes to bar reps reach 30 or more, switch to bar muscle-ups.  If max bar muscle-ups reach 20 or more, switch to strict.

2018 Cycle 1 – Week 4 of 12

50% Conditioning : 30% Lifting: 20% Gymnastics

Conditioning

1) Light Sprint

Sprint – Write your own 2:00 on; 2:00 off for 5 rounds workout.

Light – Choose weights and movements that allow you to keep moving for most of the workout.

2) Short Benchmark

“18.zero”

21-15-9

Alternating Arm DB Snatches (50/35)

Burpee over DB*

*Burpee standard includes jumping into plank with both feet and jumping to standing with both feet.  Lateral jumping over the dumbbell is permitted and encouraged.

3) Medium Monostructural

Medium – Write your own workout that lasts between 10:00 and 20:00.

Monostructural – Bike, row, run, swim, etc.

4) Medium Heavy

Medium – Write your own workout that lasts between 10:00 and 20:00.

Heavy – Use weights that are 70% or more of your 1 RM. Choose gymnastics movements that you can complete less than 20 unbroken reps of when fresh – attempt to complete reps in big chunks.

5) Long Chipper

Long – Write your workout that takes more than 20:00 to complete

Chipper – Write sets that take a while to “chip” through.

Lifting

1) Upper

Bench Press 5×5 @ 72.5-82.5% Every 2:00

2) Lower

Back Squat 5×5 @ 72.5-82.5% Every 2:00

3) Full

Clean and Jerk 7×2 @ 75-85% Every 1:30

Gymnastics

1) Push

Handstand Push-ups 5 x 50-60%; Rest 1:30 between sets

– 50-60% of Max Reps Set

– When max handstand push-ups exceed 30, use a deficit

2) Pull

Strict Pull-ups 5 x 50-60%; Rest 1:30 between sets

– 50-60% of Max Reps Set

– When max strict pull-up reps reach 20 or more, switch to chest-to-bar.  If max chest-to-bar pull-ups reach 20 or more, add weight vest.

2018 Cycle 1 – Week 3 of 12

50% Conditioning : 30% Lifting: 20% Gymnastics

Conditioning

1) Bodyweight Sprint

Sprint – Write your own 1:30 on; 1:30 off for 5 rounds workout.

Bodyweight – Use movements that use your bodyweight as resistance (weight vest permitted).

2) Short Monostructural

Short – Write your own workout that lasts between 4:00 and 10:00.

Monostructural – Bike, row, run, swim, etc.

3) Medium Heavy (Benchmark)

“DT”

5 Rounds

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

4) Medium Chipper

Medium – Write your own workout that lasts between 10:00 and 20:00.

Chipper – Write sets that take a while to “chip” through.

5) Long Light

Long – Write your own workout that takes more than 20:00 to complete

Light – Choose weights and movements that allow you to keep moving for most of the workout.

Lifting

1) Upper

Push Press 5×6 @ 70-80% 1 RM Every 2:00

2) Lower

Deadlift 5×6 @ 70-80% 1 RM Every 2:00

3) Full

Overhead Squat 5×6 @ 70-80% 1 RM Every 2:00

Gymnastics

1) Push

Muscle-ups 6 x 40-50%; Rest 1:00 between sets

– 40-50% of Max Reps Set

– When max muscle-ups reach 20 or more, switch to strict muscle-ups.

2) Pull

Pull-ups/Chest-to-bar Pull-ups 6 x 40-50%; Rest 1:00 between sets

– 40-50% of Max Reps Set

– When max pull-up reps reach 30 or more, switch to chest-to-bar.  If max chest-to-bar pull-ups reach 30 or more, add weight vest.