Category: Workouts

Conditioning

1) Long Conditioning

25 Min. AMRAP

25 Burpees

25 Snatches (75/55)

25 Pull-ups

25 Push Presses (75/55)

2) Medium Conditioning

15 Min. AMRAP

5 Ring Muscle-ups

10 Squat Cleans (135/95)

15 Box Jumps (24/20)

3) Short Conditioning (Benchmark)

“Diane”

21-15-9

Deadlift (225/155)

Handstand Push-up

4) Sprint Conditioning

Every 2:00 for 10:00

20 Goblet Squats (70/45)

Perform set as fast as possible and rest for remaining

Strength

1) Squat

5×3 Front Squat to Box

Perform new set every 2:00

Set box at parallel

Start 70% 1 RM and work up

2) Clean and Jerk

7×1 Power Clean and Push Jerk

Perform new set every 1:30

Start @ 70% C and J 1 RM and work up

3) Snatch

7×1 Low Hang Snatch

Perform new set every 1:30

Start @ 70% Snatch 1 RM and work up

4) Lower Pull

7×2 Snatch High Pulls

Perform new set every 1:30

Start @ 90% Snatch 1 RM and work up

5) Press

5×3 Strict Press

Perform new set every 2:00

Pause 5 count at top of each rep

Start @ 70% 1 RM and work up

6) Upper Pull

5 sets of Chin-ups

Perform new set every 2:00

Benchmark (Long Conditioning)

“Kelly”

5 Rounds

400m Run; 200m Run

30 Box Jumps (24/20; 20/16; 16/12; 12/8; 8/6)

30 Wall Balls (20/14; 14/10; 10/6; 8/5)

Possible Weeks

1) 40% Conditioning; 30% Lifting; 30% Gymnastics (Balanced)

Select if strengths and weaknesses are fairly balanced.

2) 30% Conditioning; 50% Lifting; 20% Gymnastics (Lifting Biased)

Select if lifting is a clear weakness.

3) 30% Conditioning; 30% Lifting; 40% Gymnastics (Gymnastics Biased)

Select if gymnastics is a clear weakness.

4) 50% Conditioning; 30% Lifting; 20% Gymnastics (Conditioning Biased)

Select if conditioning is a clear weakness.

Benchmark (Push Gymnastics)

Tabata (8 Rounds; 20 sec on; 10 sec rest) Push-ups

Possible Weeks

1) 40% Conditioning; 30% Lifting; 30% Gymnastics (Balanced)

Select if strengths and weaknesses are fairly balanced.

2) 30% Conditioning; 50% Lifting; 20% Gymnastics (Lifting Biased)

Select if lifting is a clear weakness.

3) 30% Conditioning; 30% Lifting; 40% Gymnastics (Gymnastics Biased)

Select if gymnastics is a clear weakness.

4) 50% Conditioning; 30% Lifting; 20% Gymnastics (Conditioning Biased)

Select if conditioning is a clear weakness.

Benchmark

1 Rep Max Hang Snatch

Possible Weeks

1) 40% Conditioning; 30% Lifting; 30% Gymnastics (Balanced)

Select if strengths and weaknesses are fairly balanced.

2) 30% Conditioning; 50% Lifting; 20% Gymnastics (Lifting Biased)

Select if lifting is a clear weakness.

3) 30% Conditioning; 30% Lifting; 40% Gymnastics (Gymnastics Biased)

Select if gymnastics is a clear weakness.

4) 50% Conditioning; 30% Lifting; 20% Gymnastics (Conditioning Biased)

Select if conditioning is a clear weakness.

Open 2019 Cycle 2 – Week 5 of 16

3 Conditioning : 4 Lifting: 3 Gymnastics

The workout ratios are the same as Cycle 1.  We will continue to build strength and maintain conditioning through the fall.  After this cycle, the focus will begin to shift to conditioning to prepare for The Open.

Conditioning

1) Light Sprint

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

Sprint – 5 Rounds of ~1:30 of work followed by 2:00 of rest

2) Short Monostructural

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

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

3) Medium Chipper (Benchmark)

“Viola”

20 Min AMRAP

Run 400m; Run 200m

11 Power Snatches (95/65; 80/55; 65/45; 50/35; 35/25)

17 Pull-ups; 8 Pull-ups; 17 Ring Rows; 8 Ring Rows

13 Power Cleans (95/65; 80/55; 65/45; 50/35; 35/25)

Lifting

1) Upper

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

2) Squat

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

3) Full

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

4) Pull

7×3 Snatch High Pulls @ 90-100%; Every 1:30

Gymnastics

1) Push

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

When max reps set exceeds 30, add a deficit 1” at a time with the goal of using a deficit that makes your max reps at that deficit 30 reps.

If unable to do 5 consecutive handstand push-ups:

White Level: 5 x 5 Push Press @ 65-75% 1 RM; after each push press set, do a handstand hold for 50-60% max effort. Rest 1:30 between each set.

Red/Green Level: 5 x 5 Push Press @ 65-75% 1 RM; after each push press set, do a downward dog hold for 50-60% max effort. Rest 1:30 between each set.

2) Pull

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

If max strict pull-up reps exceed 20, complete strict chest-to-bar pull-ups instead. When max strict chest-to-bar pull-ups exceed 20, add weight 2.5 pounds at a time, with the goal of working with a weight you could use for 20 max reps.

If unable to complete 5 consecutive strict pull-ups:

White Level: 5 x 50-60% Ring Rows with body parallel to ground; Rest 1:30 between sets (move up when able to complete 5 strict pull-ups).

Red Level: 5 x 50-60% Ring Rows with 30 degrees above the ground; Rest 1:30 between sets (move up when able to complete 5 ring rows at the next level).

Green Level: 5 x 50-60% Ring Rows with 60 degrees above the ground; Rest 1:30 between sets (move up when able to complete 5 ring rows at the next level).

3) Full/Core

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

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: 5 x 50-60% Jumping Ring Muscle-ups with rings 6 inches above your head. Complete 5 Ring Swings after each set. Rest 1:30 between all sets.

Red/Green Level: 5 x 50-60% Ring Rows with rings at an angle you could do 5-10 max reps. Complete 3 Ring Swings after each set. Rest 1:30 between all sets.

Recovery Week

Goals for the week:

Technique/Skill – Pick movements that allow you to work on technique/skill and work them at a low intensity with a focus on precision.  Examples: Swings on Rings; High Hang Snatches; Double or Triple Unders; Split Jerks; Butterfly Pull-ups; Handstand Walk Practice.

Joint Health – Pick movements that promote joint (shoulder, elbow, wrist, hip, knee) and back health.  Try to do single arm and single leg movements to promote balance. Perform them at a low intensity with a focus on blood flow through the joint and proper mechanics.  Examples: Turkish Get-ups; Deficit Deadlifts; Step-ups; DB/KB Presses; Ring Rows.

Aerobic Base – work through movements at a heart rate that would be comparable to a light jog or fast walk.  This should help build an aerobic base and promote the delivery of oxygenated blood for recovery.  Include low intensity biking, jogging, rowing, or other monostructural work with the movements listed above.

Neurological Maintenance – Complete important movements (squatting, upper body pulling, upper body pressing, pulling from the floor) enough that you maintain skill for more intense weeks.

Psychological Rest – Exercise at a level that is not mentally taxing and is enjoyable.  Choose movements you do not typically do like static holds (e.g. Front Lever), plyometrics (e.g. Vertical Jumps), throws (e.g. Medicine Ball Throws), and carries (e.g. Farmer’s Carries).  Spend 3 to 5 total hours in the gym and enjoy time doing other activities.

Example Workouts:

1) 5 Rounds

Min. 1: 1 High Hang Snatch + 2 Overhead Squats @ 50-60% 1 RM

Min. 2: 20 sec. Front Lever

Min. 3: 3 Tempo Snatch Deadlifts @ 50-60% 1 RM

Min. 4: 10 V-Ups

 

2) 5 Rounds

Min. 1: 3 Back Squats @ 65% 1 RM

Min. 2: 7 Ring Swings

Min. 3: 20 sec. Deadlift Hold Below Knee @ 40% 1 RM

Min. 4: 5 Vertical Jumps

 

3) 16 Minutes of 80% Effort:

10 Ring Rows

2 KB Turkish Get-ups (53/35)

1:30 on AirDyne

20 Single Leg KB Deadlifts (53/35) (10 per leg)

 

4) 4 Rounds at 80% Effort:

10 Triple Unders

5 Snatch Grip Deficit Deadlifts @ 60% of Snatch Max

Jog 200m

5 Butterfly Pull-ups

 

5) 30 minute Jog/Walk/Hike

 

6) 30 minutes of yoga or stretching

 

Open 2019 Cycle 2 – Week 3 of 16

3 Conditioning : 4 Lifting: 3 Gymnastics

The workout ratios are the same as Cycle 1.  We will continue to build strength and maintain conditioning through the fall.  After this cycle, the focus will begin to shift to conditioning to prepare for The Open.

Conditioning

1) Short Chipper (Benchmark)

“Karen”

150 Wall Balls (20/14; 14/10; 10/6; 8/5)

2) 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).

3) 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. Choose gymnastics movements that you can complete less than 20 unbroken reps of when fresh. Use monostructural movements as desired.

Lifting

1) Upper

1 RM Push Press, then: 3×6 @ 70-80%; Every 2:00

Only max if you believe you can PR, or if you have not maxed in the last 6 months.

If not maxing: 5×6 Push Press @ 70-80%; Every 2:00

2) Squat

5×6 Back Squat @ 70-80%; Every 2:00

3) Full

1 RM Overhead Squat, then: 3×6 @ 70-80%; Every 2:00

Only max if you believe you can PR, or if you have not maxed in the last 6 months.

If not maxing: 5×6 Overhead Squat @ 70-80%; Every 2:00

4) Pull

1 RM Deadlift, then: 3×6 @ 70-80%; Every 2:00

Only max if you believe you can PR, or if you have not maxed in the last 6 months.

If not maxing: 5×6 Deadlift @ 70-80%; Every 2:00

Gymnastics

1) Push

Max set of Push-ups, then: 3 x 40-50%; Rest 1:00 between sets.

Only max if you believe you can PR, or if you have not maxed in the last 6 months.

If not maxing: 6 x 40-50%; Rest 1:00 between sets.

When max reps set exceeds 50, add weight 5 lbs at a time. Use a weight that you could do approximately 50 max reps with. When maxing, do not use weight. If you cannot do 10 consecutive push-ups:

White/Red/Green Level: Max Elevated Ring Push-ups. Have rings at a height that you can do between 8 and 15 reps. Then, 3 x Elevated Ring Push-ups @ 40-50% Max Reps Set; Rest 1:00 between sets.

2) Pull

Max set of Bar Muscle-ups, then: 3 x 40-50%; Rest 1:00 between sets.

Only max if you believe you can PR, or if you have not maxed in the last 6 months.

If not maxing: 6 x 40-50%; Rest 1:00 between sets.

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

If unable to complete 3 consecutive bar muscle-ups:

Blue/White Level: Max Jumping Bar Muscle-ups with bar 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 Bar Muscle-ups and 3 x 5 Bar 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 Bar Swings. Rest 1:00 between all sets.

3) Full/Core

Max set of Toes-to-bars, then: 3 x 40-50%; Rest 1:00 between sets.

Only max if you believe you can PR, or if you have not maxed in the last 6 months.

If not maxing: 6 x 40-50%; Rest 1:00 between sets.

When max reps set exceeds 30, add ankle weights 1lb at a time. Try to use a weight that you can complete 30 reps with.  When maxing, do not use weight.

If unable to do 10 consecutive toes-to-bar:

White Level: Max Feet Raises (feet should get above hip level at top of rep). Then 3 x 40-50% of Feet Raises; Rest 1:00 between all sets.

Red/Green Level: Max Knee Raises (feet should get above hip level at top of rep). Then 3 x 40-50% of Knee Raises; Rest 1:00 between all sets.

Open 2019 Cycle 2 – Week 2 of 16

3 Conditioning : 4 Lifting: 3 Gymnastics

The workout ratios are the same as Cycle 1.  We will continue to build strength and maintain conditioning through the fall.  After this cycle, the focus will begin to shift to conditioning to prepare for The Open.

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 – Complete 6 rounds of ~1:00 of work followed by 2:00 of rest.

2) Medium Light (Benchmark)

“Nancy”

5 Rounds

400m Run; 200m Run

15 Overhead Squats (95/65; 80/55; 65/45; 50/35; 35/25)

Choose level you can complete in under 20 minutes

3) Long Monostructural

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

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

Lifting

1) Upper

1 RM Strict Press, then: 3×6 @ 70-80%; Every 2:00

Only max if you believe you can PR, or if you have not maxed in the last 6 months.

If not maxing: 5×6 Strict Press @ 70-80%; Every 2:00

2) Squat

1 RM Front Squat, then: 3×6 @ 70-80%; Every 2:00

Only max if you believe you can PR, or if you have not maxed in the last 6 months.

If not maxing: 5×6 Front Squat @ 70-80%; Every 2:00

3) Full

1 RM Snatch, then: 4×2 @ 70-80%; Every 1:30

Only max if you believe you can PR, or if you have not maxed in the last 6 months.

If not maxing: 7×2 Snatch @ 70-80%; Every 2:00

4) Pull

7×3 Clean High Pulls @ 85-95%; Every 1:30

Gymnastics

1) Push

Max set of Ring Dips, then: 3 x 40-50%; Rest 1:00 between sets.

Only max if you believe you can PR, or if you have not maxed in the last 6 months.

If not maxing: 6 x 40-50%; Rest 1:00 between sets.

When max reps set exceeds 30, add weight 2.5 lbs at a time. When maxing, do no use weight. Use a weight that you could do approximately 30 max reps with. If unable to do 5 consecutive ring dips:

White/Red/Green Level: Max Feet Assisted Ring Dips. Have feet at a distance in front of you that you can do between 8 and 15 reps. Then, 3 x 6 Feet Assisted Ring DIps @ 40-50% Max Reps Set; Rest 1:00 between sets.

2) Pull

Max set of Pull-ups/Chest-to-bar Pull-ups, then: 3 x 40-50%; Rest 1:00 between sets.

Only max if you believe you can PR, or if you have not maxed in the last 6 months.

If not maxing: 6 x 40-50%; Rest 1:00 between sets.

If max pull-up reps exceed 30, complete chest-to-bar pull-ups instead. When max chest-to-bar pull-ups exceed 30, add weight 2.5 pounds at a time, with the goal of working with a weight you could use for 30 max reps.  Max without any weight.

If unable to complete 5 consecutive strict pull-ups:

White Level: Do Ring Rows with body parallel to the ground (move to next level when able to complete 5 consecutive strict pull-ups). After completing the Ring Rows, complete 3×5 Bar Kips for kipping technique practice.

Red Level: Do Ring Rows with body 30 degrees above the ground (move to next level when able to complete 5 consecutive reps at that level). After completing the Ring Rows, complete 3×5 Bar Kips for kipping technique practice.

Green Level: Do Ring Rows with body 60 degrees above the ground (move to next level when able to complete 5 consecutive reps at that level). After completing the Ring Rows, complete 3×5 Bar Kips for kipping technique practice.

3) Full/Core

Max set of Handstand Hold/Handstand Walk, then: 3 x 40-50%; Rest 1:00 between sets.

Only max if you believe you can PR, or if you have not maxed in the last 6 months.

If not maxing: 6 x 40-50%; Rest 1:00 between sets.

Black Level: Max Handstand Walk, then 3 x 40-50%; Rest 1:00 between sets. Complete this level if max handstand hold exceeds 2:00.

Blue Level: Max Handstand Hold, then 3 x 40-50%; Rest 1:00 between sets. Complete this level if max handstand hold is between :30 and 2:00.

White Level: Max Handstand Hold w/ feet on box, then 3 x 40-50%; Rest 1:00 between sets. Complete this level until a handstand can be held for :30.

Red/Green Level: Max Handstand Hold in Downward Dog, then 3 x 40-50%; Rest 1:00 between sets. Complete this level until able to handstand hold with feet on box can be held for :30.

 

Open 2019 Cycle 2 – Week 1 of 16

3 Conditioning : 4 Lifting: 3 Gymnastics

The workout ratios are the same as Cycle 1.  We will continue to build strength and maintain conditioning through the fall.  After this cycle, the focus will begin to shift to conditioning to prepare for The Open.

Conditioning

1) Monostructural Sprint

Run 8x200m; Run 6x200m; Run 4x200m with 1:30 of rest between each interval

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. Example: 40 Deadlifts @ 225/155; 40 Ring Dips

3) Long Bodyweight (Benchmark)

“Angie”

100 Pull-ups; 50 Pull-ups; 50 Bar Kips + 50 Ring Rows; 50 Ring Rows

100 Push-ups; 50 Push-ups; 100 Elevated Push-ups; 50 Elevated Push-ups

100 AbMat Sit-ups; 75 AbMat Sit-ups; 50 AbMat Sit-ups

100 Air Squats; 75 Air Squats; 50 Air Squats

Choose level that you believe you can complete under 25:00.

Lifting

1) Upper

1 RM Bench Press, then: 3×6 @ 70-80%; Every 2:00

Only max if you believe you can PR, or if you have not maxed in the last 6 months.

If not maxing: 5×6 Bench Press @ 70-80%; Every 2:00

2) Squat

1 RM Back Squat, then: 3×6 @ 70-80%; Every 2:00

Only max if you believe you can PR, or if you have not maxed in the last 6 months.

If not maxing: 5×6 Back Squat @ 70-80%; Every 2:00

3) Full

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

Only max if you believe you can PR, or if you have not maxed in the last 6 months.

If not maxing: 7×2 Clean and Jerk @ 70-80%; Every 2:00

4) Pull

7×3 Snatch High Pulls @ 85-95%; Every 1:30

Gymnastics

1) Push

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

Only max if you believe you can PR, or if you have not maxed in the last 6 months.

If not maxing: 6 x 40-50%; Rest 1:00 between sets.

When max reps set exceeds 30, add a deficit 1” at a time with the goal of using a deficit that makes your max reps at that deficit 30 reps.

If unable to do 5 consecutive handstand push-ups:

White Level: 6 x 4 Push Press @ 65-75% 1 RM; after each push press set, do a handstand hold for 40-50% max effort. Rest 1:00 between each set.

Red/Green Level: 6 x 4 Push Press @ 65-75% 1 RM; after each push press set, do a downward dog hold for 40-50% max effort. Rest 1:00 between each set.

2) Pull

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

Only max if you believe you can PR, or if you have not maxed in the last 6 months.

If not maxing: 6 x 40-50%; Rest 1:00 between sets.

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

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

Only max if you believe you can PR, or if you have not maxed in the last 6 months.

If not maxing: 6 x 40-50%; Rest 1:00 between sets.

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.

Open 2019 Cycle 1 – Week 16 of 16

Recovery Week

Goals for the week:

Technique/Skill – Pick movements that allow you to work on technique/skill and work them at a low intensity with a focus on precision.  Examples: Swings on Rings; High Hang Snatches; Double or Triple Unders; Split Jerks; Butterfly Pull-ups; Handstand Walk Practice.

Joint Health – Pick movements that promote joint (shoulder, elbow, wrist, hip, knee) and back health.  Perform them at a low intensity with a focus on blood flow through the joint and proper mechanics.  Examples: Turkish Get-ups; Deficit Deadlifts; Step-ups; DB/KB Presses; Ring Rows.

Aerobic Base – work through movements at a heart rate that would be comparable to a light jog or fast walk.  This should help build an aerobic base and promote the delivery of oxygenated blood for recovery.  Include low intensity biking, jogging, rowing, or other monostructural work with the movements listed above.

Neurological Maintenance – Complete important movements (squatting, upper body pulling, upper body pressing, pulling from the floor) enough that you maintain skill for more intense weeks.

Psychological Rest – Exercise at a level that is not mentally taxing and is enjoyable.  Choose movements you do not typically do like static holds (e.g. Front Lever), plyometrics (e.g. Vertical Jumps), throws (e.g. Medicine Ball Throws), and carries (e.g. Farmer’s Carries).  Spend 3 to 5 total hours in the gym and enjoy time doing other activities.

Example Workouts:

1) 5 Rounds

Min. 1: 1 High Hang Snatch + 2 Overhead Squats @ 50-60% 1 RM

Min. 2: 20 sec. Front Lever

Min. 3: 3 Tempo Snatch Deadlifts @ 50-60% 1 RM

Min. 4: 10 V-Ups

 

2) 5 Rounds

Min. 1: 3 Back Squats @ 65% 1 RM

Min. 2: 7 Ring Swings

Min. 3: 20 sec. Deadlift Hold Below Knee @ 40% 1 RM

Min. 4: 5 Vertical Jumps

 

3) 15 Minutes of 80% Effort:

10 Ring Rows

2 KB Turkish Get-ups (53/35)

1:30 on AirDyne

 

4) 4 Rounds at 80% Effort:

10 Triple Unders

5 Snatch Grip Deficit Deadlifts @ 60% of Snatch Max

Jog 200m

5 Butterfly Pull-ups

 

5) 30 minute Jog/Walk/Hike

 

6) 30 minutes of yoga or stretching