Open Guidance - 2021 Season

Should I repeat 21.3/21.4???

Set your performance in the context of what you want to get out of the Open this year:

– If you’re looking to qualify for Quarter Finals (and beyond), you simply need to answer 2 questions: Was your performance valid (meets filming and movement standards, no significant no reps) and Is it good enough to qualify (check in on the leaderboard). If the answer is YES to both, then move on and focus on training. If the answer to either was NO, you might need to repeat.

– If you’re focused on the Open as the main competition, you might want to repeat.

– If you’re not focused on the Open, you should NOT repeat but continue training.

How can I improve my score?

1) Review (watch your video for movement standards, quality and speed to identify opportunities for improvement)

2) Analyse (Make an objective analysis of your performance, round-by-round, lift-by-lift)

3) Plan (Write out a clear plan for a faster time/heavier weight)

4) Practice (Work on the movements and transitions to move faster/more efficiently)

You can use our ANALYSIS AND PLANNING SHEET for steps 2+3

PERFORMANCE ANALYSIS / PLANNING SHEET

Download your personal copy of 21.3 analysis and planning sheet HERE

HOW TO USE THE PERFORMANCE ANALYSIS / PLANNING SHEET

We suggest you read through each level as you reflect on your own plan. Look at each workout separately and together as a whole as you make your plan. Your goal is to optimise your performance based on your strengths and limiters so that you can get as far as possible / finish the 21.3 fast and lift heavy on 21.4.

REMEMBER: Your success begins with a good warm-up for your engine, range-of-motion and movements.

Review the Announcement show analysis for more insights.

TOP ATHLETES

21.3

Top athletes will do the barbell movements unbroken, TTB/C2B in 1 – 3 sets and bar muscle ups in 3 – 6 sets. With the bar muscle up (and grip) being the main limiting movement, rounds 1 + 2 are about positioning yourself for success in the final one.

Based on (Panchik brothers performance on the announcement show), the very top times for 21.3 will likely be in 7:15 – 7:45 range, with sub 8:30 already being very fast.

How the 21.3 is structured, means you can make up time both on the barbell and on the gymnastics. Your priorities (in order) are to:
1) Minimise the “down-time” (total rest) between sets on gymnastics and transitions
2) Keep the barbell unbroken
3) Maintain fast cycle time on the barbell

Given the high grip fatigue, consider breaking toes to bar/chest to bar with very short breaks. Remember that your time is the total time, so crushing the 1st round doesn’t mean much if you get stuck on the muscle ups.

Example strategy:
Toes to bar – 1 or 2 sets (e.g. 20-10)
Chest to bar – 2 or 3 sets (e.g. 15-10-5)
Bar muscle ups – 3 to 6 sets (e.g. 12-7-6-5 or 10-7-5-4-4)

All barbell unbroken, take a few extra breaths in transition to thrusters on rounds 2 + 3 as needed.

– Use your one-minute rests wisely. Chalk up, drink if you need to, shake out your arms and legs, perhaps a quick stretch for front of the hip.

21.4

You will likely get in 2, perhaps 3 good attempts. Once you’ve recovered a bit, wipe your hands dry with a towel, chalk up and start building to 1st attempt weight with single cleans (or clean and jerk). Only do enough to feel confident with the 1st weight (grip will be tired here, save it for the complex). You’re realistically looking to hit 80-90% of your weakest lift but want to make sure the 1st attempt is easy enough that you’ll make it.

Most attempts will be missed by losing the grip in the transition from clean to hang clean. Pay close attention here and pass the bar quickly by the hip as needed to help with the grip. Focus on explosive, FAST elbows on the cleans as tired forearms will make the turnaround slower if you don’t. After making the 2nd clean, keep your focus until you get the rep overhead.

COMPETITORS

21.3

Your overall strategy is similar to the above but with less emphasis on barbell cycle speed and more on breaking up the gymnastics to smart sets for yourself.

You should still aim to go unbroken on the barbell, focusing on breathing and efficient movement (hip drive on the thrusters). Again, keep in mind that it’s all about the overall time and start breaking up the gymnastics early on to conserve the grip. Once you get to the bar muscle ups, start to chip away with smaller sets, doubles or even singles with shorter rests. Never get too close to failure on the gymnastics, rather take a quick break and get back to work again.

Make sure to make the most out of the 1-minute breaks by chalking up, having a sip of your drink if you need to, shake out your arms and legs, and perhaps a quick stretch for the front of the hip.

Example strategies:
Toes to bar – 1 to 3 sets (e.g. 15-10-5)
Chest to bar – 2 to 4 sets (e.g. 12-8-5-5)
Bar muscle ups – 5+ sets (e.g. 5-5-4-5×3-1)

All barbell unbroken, take a few extra breaths in transition to thrusters on rounds 2 + 3 as needed.

21.4

Again, similar to above but grip fatigue might be even more of a factor here and the lifts in the 75-85% range (of the weakest lift). This will also depend on how big a sets you did on 21.3 and how far/fast did you get.

Rx

Learn from the above strategies with few additional considerations. Aim to keep the front squats still unbroken with the thrusters done in 1 to 3 sets. Know yourself and whether muscle fatigue on gymnastics or conditioning will be the limiting factor and pace the barbell accordingly.

Start with small repeatable sets on the gymnastics. You can be quite fast by doing 10 x 3 for example, if you control the rests (count breaths or look at the clock). You can even do 15 x 2 or 30 x 1 with the short rests to chip your way through these.

Depending on your gymnastics capacity you might not need to worry about those bar muscle ups. When/if you get to them, chip away with small sets, doubles or singles. Make sure to check our gymnastics tips to make the most out of these!

Example strategies:
Toes to bar – 4 to 10 sets (e.g. 6 x 5 or 10 x 3)
Chest to bar – 5 to 15 sets (e..g 8-7-3×5 or 15 x 2)
Bar muscle ups – Chip away (e.g. sets of 1 – 3 reps)

FS unbroken if possible, thrusters broken to 1 to 3 sets (don’t rush to next set, take a few good breaths before you go). Use the transition to thrusters to catch your breath (but move to the rig quickly for your 1st set if doing smaller sets).

21.4

As per above. If you didn’t get as far in the workout, your grip might actually be fresher and you can push yourself in the 75-90% range. Make sure to have dry hands as you approach the barbell and get those elbows up FAST to avoid any dangerous catches of the barbell. Pay attention to that transition from clean to hang clean as it’s easy to slip the bar here (make sure you’re using the hook grip and enough chalk).

21.3 will mostly be limited by your movement specific capacity, grip endurance and conditioning. 21.4, apart from your clean and jerk will also be limited by grip fatigue from 21.3.

For best results on each, it is essential that you perform the best warm-up you have time for.

Your warm-up priorities are to:

1) Ensure good oxygen delivery to working muscles
– Prime the cardiorespiratory system
– Warm-up the respiratory muscles
– Get blood flow to key muscle groups around thighs, shoulders, lower back and forearms for your grip

2) Establish your best available range-of-motion through the shoulder complex, upper back and the hip.
– Front rack position
– Overhead position
– Squat pattern

Areas to consider
– Thoracic spine/upper back extension
– Scapula/shoulder blade motion over the ribcage
– Shoulder flexion (moving to overhead position)
– Hip flexion/external rotation
– Ankle dorsiflexion

3) Prime the movements (21.3) and prepare for the barbell complex in 21.4 (focus on the sticking point lift)

This workout can look fairly different for athletes at different levels as time can be made both in the barbell movements and on the gymnastics. The last part of 21.3 is likely to take about twice as long as either of the 1st two parts and bar muscle-up will be the main limiting movement for most. As all of these movements tax the grip to varying degrees, make sure to establish good blood flow to the forearms during the warm-up to minimise this the best you can.

Below are a few different versions of the warm-up. Choose one, based on how much time you have and/or how much warm-up you’re ready to do.

IF you choose to do something different, make sure your warm-up ticks the box on all of the priorities listed above.

If you have around 30 to 40-minutes to get ready

MOBILITY / BLOOD FLOW (choose 1 – 4)

1. Warm-up flow (VIDEO), repeat for 3 to 5-minutes
* Take a big, expansive breath in each position to warm-up the respiratory muscles
2. Hip flexion/ER mob (VIDEO) – Work on each side for 1 to 2-minutes
3. Thoracic/Overhead Flow (VIDEO) – 5 to 8 reps of each drill
4. 27 Squats (VIDEO)
5. Pull up flow https://vimeo.com/190960064/59fca6fc3a

Optional – Crossover symmetry activation routine (if you have COS)
+

CARDIO WARM-UP

3-minute Row @ easy pace
3-minute Assault bike @ easy pace
2-minute Row @ harder pace
2-minute Assault bike @ harder pace
1-minute Row @ hardest pace
1-minute Assault bike @ hardest pace

* At the start of each minute, take 3 big, expansive breaths (while still moving) to warm-up the respiratory muscles
+

MOVEMENT PREP

2 – 3 Rounds
10 Banded Squats (VIDEO)
10 Tabletop pulse (VIDEO)
10 Hollow rock
+
Gymnastics drills (review videos for specific movements on the site)
* Prioritise your time to what you need help with the most
+
2 Rounds
5 Front squat @ empty barbell
5 Toes to bar / 5 Chest to bar pull-ups*
5 Thrusters @ empty barbell
* Alternate rounds
+
Warm-up for the BB complex in 8 to 12-minutes
* You don’t need to do the full complex as you build up, rather, alternate between clean & jerk and hang clean and jerk to cover all parts of the complex.
** Build up to your MVP (Minimum Viable Performance = safe 1st lift of full complex in 21.4)
*** If you want to get a feel for the full complex, do so at the lighter weights then move to clean and jerk variations only at heavier weights.
+

FINAL TOUCHES

3-minute EMOM @ 95/65lbs
1) 3 Front squat + 5 Toes to bar + 5 Thrusters
2) 3 Front squat + 5 Chest to bar pull up + 4 Thrusters
3) 3 Front squat + 1 – 3 Bar muscle up + 3 Thrusters
* Attack each minute with a fast pace

Rest no longer than 3 to 5-minutes before you start the workout. If you have more time to wait, stay warm with easy pedalling on an Assault bike.

If you have 20 to 30-minutes to get ready

CARDIO WARM-UP
3-minute Row @ easy pace
2-minute Assault bike @ easy pace
2-minute Row @ harder pace
1-minute Assault bike @ hardest pace
* At the start of each minute, take 3 big, expansive breaths (while still moving) to warm-up the respiratory muscles
+
Warm-up flow (VIDEO), repeat for 3-minutes
* Take a big, expansive breath in each position to warm-up the respiratory muscles

Optional – Crossover symmetry activation routine
+
2 Rounds
5 Front squat @ empty barbell
5 Toes to bar / 5 Chest to bar pull-ups*
5 Thrusters @ empty barbell
* Alternate rounds
+
Thoracic/Overhead flow (VIDEO)
3 – 5 reps of each drill
+
Warm-up for the BB complex in 8 to 12-minutes
* You don’t need to do the full complex as you build up, rather, alternate between clean & jerk and hang clean and jerk to cover all parts of the complex.
** Build up to your MVP (Minimum Viable Performance = safe 1st lift of full complex in 21.4)
*** If you want to get a feel for the full complex, do so at the lighter weights then move to clean and jerk variations only at heavier weights.
+
3-minute EMOM @ 95/65lbs
1) 3 Front squat + 5 Toes to bar + 5 Thrusters
2) 3 Front squat + 5 Chest to bar pull up + 4 Thrusters
3) 3 Front squat + 1 – 3 Bar muscle up + 3 Thrusters
* Attack each minute with a fast pace

Rest no longer than 3 to 5-minutes before you start the workout. If you have more time to wait, stay warm with easy pedalling on an Assault bike.

If you only have 15 to 20-minutes to get ready

3 to 5-minute Row @ progressively harder pace
* At the start of each minute, take 3 big, expansive breaths (while still rowing) to warm-up the respiratory muscles
+
Warm-up flow (VIDEO), repeat for 3-minutes
* Take a big, expansive breath in each position to continue warming-up the respiratory muscles
+
2 Rounds
5 Front squat @ empty barbell
5 Toes to bar / 5 Chest to bar pull-ups*
5 Thrusters @ empty barbell
* Alternate rounds
+
Warm-up for the BB complex in 8-minutes
* You don’t need to do the full complex as you build up, rather, alternate between clean & jerk and hang clean and jerk to cover all parts of the complex.
** Build up to your MVP (Minimum Viable Performance = safe 1st lift of full complex in 21.4)
*** If you want to get a feel for the full complex, do so at the lighter weights then move to clean and jerk variations only at heavier weights.
+
3-minute EMOM @ 95/65lbs
1) 3 Front squat + 5 Toes to bar + 5 Thrusters
2) 3 Front squat + 5 Chest to bar pull up + 4 Thrusters
3) 3 Front squat + 1 – 3 Bar muscle up + 3 Thrusters
* Attack each minute with a fast pace

Rest no longer than 3 to 5-minutes before you start the workout. If you have more time to wait, stay warm with easy pedalling on an Assault bike.

Bar muscle up

Toes to bar

WARM-UP FLOW

COOLDOWN FLOW

There are specific set up and filming requirements for these workouts. Make sure to read and understand the official instructions.

– Make sure to tape both lines (under the rig and 8ft away from the rig).

– Note that only 1 barbell is used (unlike in some past workouts) and you must load the bar yourself without assistance.

– Consider doing the workout in a cool environment to help with heat management (setup up near a door or use a fan for example to have some cool air flowing through)

– Light oly shoes may be useful throughout if you have trouble keeping an upright squat, otherwise flat shoes for 21.3, and then you can change to lifting shoes for 21.4 (but be quick)

– Use sweatbands on wrists, grips and knee sleeves (if it’s your preference).

– Have chalk ready and accessible for quick breaks between sets on the gymnastics.

– Have your belt and potential shoe change ready for 21.4.

– It’s a good idea to have a towel ready to dry your hands before the barbell complex as grip will be a limiter here.

– Make sure to have all necessary weights for 21.4 set up for seamless weight changes. You need to change the weights yourself, so use clips that are easy to take on and off. Consider sitting on the barbell and pulling the plates in when loading the barbell to make it easier.

For total time:

15 air squats
30 sit-ups
15 thrusters with stick
Then, rest 1 minute before continuing with:
15 air squats
30 dumbbell row, 10 lb. (15 left/15 right)
15 thrusters with stick
Then, rest 1 minute before continuing with:
15 air squats
30 push-up
15 thrusters with stick

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

To scale the squat and thruster, complete a sit-to-stand from a chair.
To scale the sit-up, reduce the range of motion and touch the knees.
Instead of a dumbbell, you can use a household object for the dumbbell row.
If you have two dumbbells, you can complete the rows with both hands at the same time.
To scale the push-up, perform from the knees or elevate the hands.

Time cap: 15 min.

Download Description and Movement Standards

Download Description and Scroecard

For total time:

30 air squats
30 V-ups
30 thrusters
Then, rest 1 minute before continuing with:
30 air squats
30 dips
30 thrusters
Then, rest 1 minute before continuing with:
30 air squats
30 handstand push-ups
30 thrusters

Workout 21.4 begins 2 min. after completing or reaching the time cap for 21.3.

Use a stick or PVC pipe to complete the thrusters.
Perform the dips between two chairs.

Time cap: 15 min.

Download Equipment Free Description and Movement Standards

Download Description and Scorecard

Should I repeat 21.2???

Set your performance in the context of what you want to get out of the Open this year:

– If you’re looking to qualify for Quarter Finals (and beyond), you simply need to answer 2 questions: Was your performance valid (meets filming and movement standards, no significant no reps) and Is it good enough to qualify (check in on the leaderboard). If the answer is YES to both, then move on and focus on training. If the answer to either was NO, you might need to repeat.

– If you’re focused on the Open as the main competition, you might want to repeat (if your back is sufficiently recovered)

– If you’re not focused on the Open, you should NOT repeat but continue training.

How can I improve my score?

1) Review (watch your video for movement standards, quality and speed to identify opportunities for improvement)

2) Analyse (Make an objective analysis of your performance, round-by-round)

3) Plan (Write out a clear plan for a faster time)

4) Practice (Work on the movements and transitions to move faster/more efficiently)

You can use our ANALYSIS AND PLANNING SHEET for steps 2+3

PERFORMANCE ANALYSIS / PLANNING SHEET

Download your personal copy of 21.2 analysis and planning sheet HERE

HOW TO USE THE PERFORMANCE ANALYSIS / PLANNING SHEET

We suggest you read through each level as you reflect on your own plan. Look at the workout as a whole as you make your plan. Your goal is to optimise your performance based on your strengths and limiters so that you can get as far as possible / finish the workout fast.

REMEMBER: Your success begins with a good warm-up for your engine, range-of-motion and movements.

Review the Announcement show analysis and Overcoming limiters for more insights.

TOP ATHLETES

Top athletes will do the DB snatches unbroken, and based on (Justin’s performance in the announcement show), top times will be around the 10-minute range. This workout will be determined by how hard a pace you can keep through the burpees (this is where differences are made) while moving unbroken on the DB snatch.

Use your warm-up to find a rhythm on the burpee box jump that is okay for your fitness level. On the Open announcement, Justin Medeiros jumped up from the burpee with both feet and jumped straight onto the box. That will probably be the fastest way to do it and his cycle time on the burpee box-jump overs were one of the reasons he got so close to finishing below 10-minute. For most people that are not aiming to go sub 10 you should consider stepping up from the burpee. It’s also worth noting (how Justin switched to moving up through the knees on the burpees) in the later rounds to save energy.

For the dumbbell snatches, you should think about adjusting your movement to how you feel. If your quads are burning from the burpee box-jump overs you might be fine using a more hip dominant (hinge) snatch technique. If you already know your lower back will be the biggest limiter you should try to stay slightly more upright with your chest tall from the beginning. If going unbroken on the dumbbell snatches is challenging, you could try to give yourself two big breaths on the top of the movement every 10 reps to improve recovery.

Finally, it will help to break the bigger sets into smaller chunks in your head by focusing on finishing the next 10 reps each time (rather than worrying about the whole 30, 40 or 50).

COMPETITORS

Can potentially do most of the dumbbell snatches unbroken, but might need a couple of quick breaks during the 40’s and 50’s. Keep a steady but manageable pace on the burpee box jump overs. Decide your best (consistent and fastest) style of Burpee box jump over during the warm-up as well as how you are going to do the dumbbell snatches (switch hands in the air or on the ground). Make sure to read the notes above as well.

Use either the dumbbell snatch or the Burpee box jump over as an opportunity to adjust your speed. If dumbbell snatch is a great movement for you, go unbroken and manage your overall sustainable output on the Burpee box jump over. If you have a good engine, take advantage of it by cycling faster on the Burpee box jump over and break the dumbbell snatches as needed.

Rx

Break the DB snatches into manageable sets so as not to get stuck in the bigger rounds of 40 and 50. Find a steady cadence on the burpee box jump-overs that allows you to keep moving as much as possible. Dial-in the rhythm on the warm-up so you know how many steps you are going to take to complete the rep. For most people stepping up from the burpee will be smart, then consider taking another step closer to the box or jumping directly. Jump down or step down from the box and then take another step away from the box before you jump down into your next burpee

Use the warm-up to get comfortable with alternating hands in the air on the dumbbell snatches. If you can´t find a good rhythm at the warm-up you are better off changing the hands on the ground in the work-out. This will also make for a more paced rhythm through the snatches.

CONDITIONING

A big warm-up is even more important if conditioning is a limiter. Break the work into manageable sets on the DB from the round of 30 or 40 reps. On the burpee box jump over, find a pace that you can sustain with minimal rests (this might mean stepping down from the box and stepping up from the burpee). Breathing through both movements will be crucial. You need to be prepared to suffer and dig deep for a good result

MUSCLE ENDURANCE / EFFICIENCY / STRENGTH

If the DB weight is heavy for you, consider breaking the DB sets from early on, and using more of a power snatch technique. Anyone who completed this in 2017 knows that low back fatigue can become a factor quickly. Break the DB into manageable sets and step up from the burpee to minimize taxing the low back further if this is a concern.

You can alternate between a higher hip (more hinge) and lower hip (more squat) setup on the DB. Make sure to properly warm up the hips, low back, and entire posterior chain before beginning.

MOVEMENT SPECIFIC TIPS

Justin Madeiros put on a clinic in this workout. It’s worth reviewing his full performance and noting how he adapts his technique on both movements through the workout to maintain pace.

DB Snatch

Pacing and strategy
– Maintain awareness of where you are, unbroken is good but not if it gasses you out too much and slows down the burpees
– You will naturally go faster on the first 10 reps, then settle into the fastest pace that you can maintain for the 20s and 30s. In the round of 40s, there will most likely be a drop off in pace due to higher repetitions but keep moving. The 50s is the home stretch, you’ll be hurting but push to maintain the best you can.

What to stay focused on.
– Maintain your rhythm and tempo
– Keep a close DB path
– Know your style (higher or lower hip start position)
– Keep relaxed and breathe on every rep

Movement efficiency.
– Keep the DB close
– Shoulder below hips will tax your lower back more
– Change hands in the air for the fastest cycle time

– Compare to find your preference:
* Pronated grip, easier to keep the DB close, might be beneficial if struggling with the DB
* Hammer grip, can be easier overhead and for switching hands in the air, faster style overall

– Hips drive, arms follow (to maintain efficiency and cycle speed) with strong finish at top to lock out
– Stay in control but avoid excessive slowing down of the DB on the way down (eccentric contraction)

Movement cues.
“Breathe”
“Steady and relaxed”
“Keep moving, Keep your pace!”
“Straight up!”
“Hips then arms!”
“Smooth down, fast up!”

Burpee Box Jump Over

Pacing and strategy
– Consistency is key, you can always adjust your pace on the DB snatch but will want to push here to maintain your pace.
– You will naturally go slightly faster on the 1st round, then settle into the fastest pace you can maintain. The round after 40 DB snatch is the key, this is where most people will drop off. Finish strong and push as hard as you can on the last round to try to make it your fastest one.

What to stay focused on.
– Maintain your rhythm and tempo
– Keep relaxed and breathe on every rep
– The faster you’re done, the faster you’re done = keep moving

Movement efficiency.
– Be precise in your execution here, missed reps or stumbling with the box will cost you both in loss of time rhythm and time.
– Stepping up from the burpee (before the box jump) is the right choice for most athletes. You can also pop up through the knees (VIDEO) to save energy.
– Experiment with the movement to find the best match for you

– Compare
* “Low” jump over box, slightly faster, favours shorter athlete, can be less taxing metabolically
* “High” jump over box, favours taller / more explosive athletes, can spare the quads

– Compare
* Drop down (from the box) + turn
* Turn + drop down
* Half turn + drop half turn
* Step down + turn (turn then step down not a good option)
– Find the rhythm for each part of the movement that fits your conditioning, muscle endurance and breathing

Movement cues.
“Drop down, step up”
“Drop down, pop up”
“Jump, turn, drop”
“Keep breathing!”
“One more!”

21.2 will mostly be limited by your posterior chain (lower back specifically) and conditioning. It is essential that you perform the best warm-up you have time for.

Your warm-up priorities are to:

1) Ensure good oxygen delivery to working muscles
Prime the cardiorespiratory system
Warm-up the respiratory muscles
Get blood flow to key muscle groups around lower back, shoulders, chest, legs and forearms for your grip

2) Establish your best available range-of-motion through the shoulder complex and the hip for the DB snatch
Thoracic spine/upper back extension
Scapula/shoulder blade motion over the ribcage
Shoulder flexion and extension (moving to overhead position and to bottom of push up)
Hip flexion/external rotation

3) Figure out the most efficient way (for you) to do the burpee box jump overs and to cycle the DB
Most of the focus of the workout will be on the DB snatch due to their total volume (150 reps) and how taxing they will be for the lower back. High-level athletes spend 48-55% of their time here, 41-47% on the burpees and the remaining time in transitions. Prepping to be efficient in both movements, as well as the transition will pay-off for your overall time.

If you only have 12 to 15-minutes to get ready

2-3 Rounds
1-minute Row
8 Tabletop pulse (VIDEO)
5 Burpee step ups
5 Jefferson curl w/ no weight or light barbell, controlled (VIDEO)
5/side DB hang snatch @ light DB
5 Box jumps
+
Thoracic/Overhead flow (VIDEO)
5 reps of each drill
* Take a big, expansive breath in each position to warm-up the respiratory muscles
+
3-minute EMOM
6 DB Snatch, alternating @ 50/35lbs (or lighter if weight is a limiter for you)
4 Burpee box jump overs, 24/20”
* Use this as an opportunity to find a good rhythm and breathing on both movements
+
4-minute alternating EMOM
(1) – AMRAP: 4-6 DB Snatch, alternating @ 50/35lbs + 3 Burpee box jump overs, 24/20”
(2) – Easy Assault bike to maintain HR

Rest no longer than 3 to 5-minutes before you start the workout. If you have more time to wait, stay warm with easy pedalling on an Assault bike.

If you have 18 to 25-minutes to get ready

6-minute Row @ progressively harder pace each minute
* At the start of each minute, take 3 big, expansive breaths (while still rowing) to warm-up the respiratory muscles
** Do the 1st minute @ damper 1, then move up to D3-4 for few minutes until going up to D5-6 for the final minute
+
Additional ROM/blood flow work (options)
Warm-up flow (VIDEO) – Move through for 3 to 5-minutes
Hip flexion/ER mob (VIDEO) – Work on each side for 1 to 2-minutes

Optional – Crossover symmetry activation routine
+
3 Rounds
1-minute Row
8 Tabletop pulse (VIDEO)
5 Burpee step ups
5 Jefferson curl w/ no weight or light barbell, controlled (VIDEO)
5/side DB hang snatch @ light DB
5 Box jumps
+
Thoracic/Overhead flow (VIDEO)
5 reps of each drill
+
Practice/set up for movements
1. DB snatch – 4 to 6 reps, alternating, focus on the timing on way up (hips lead, arms follow)
2. DB snatch – 4 to 6 reps, alternating, focus on the timing of the switch on the way down (experiment with hand switch in the air vs. on the ground)
3. Burpee box jump overs – 4 to 6 reps – practise, find feel for the step up rather than pop up
+
2 – 3 Rounds (find your pace)
6 DB Snatch
4 Burpee box jump overs, 24/20”

Rest no longer than 3 to 5-minutes before you start the workout. If you have more time to wait, stay warm with easy pedalling on an Assault bike.

If you have around 30 to 40-minutes to get ready

MOBILITY / BLOOD FLOW (choose 1 – 4)

1. Warm-up flow (VIDEO) – Move through for 3 to 5-minutes
2. Hip flexion/ER mob (VIDEO) – Work on each side for 1 to 2-minutes
3. Thoracic Overhead Flow (VIDEO) – 5 to 8 reps of each drill
4. 27 Squats (VIDEO)
5. 27 Good Mornings (VIDEO)

Optional – Crossover symmetry activation routine (if you have COS)
+

CARDIO WARM-UP

2 Rounds @ easy pace
2-minute Row
1-minute Assault bike
* At the start of each minute, take 3 big, expansive breaths (while still moving) to warm-up the respiratory muscles
+
@ harder pace
2-minute Row
2-minute Assault bike
+
@ hardest pace
1-minute Row
1-minute Assault bike
+

MOVEMENT PREP

3 Rounds
8 Tabletop pulse (VIDEO)
5 Burpee step ups
5 Jefferson curl w/ no weight or light barbell, controlled (VIDEO)
5/side DB hang snatch @ light DB
5 Box jumps
+
DB snatch – 1 to 2 rounds
4 – 6 DB snatch – Focus on the timing on way up (hips lead, arms follow)
4 – 6 DB snatch – Focus on the timing of the switch on the way down (experiment with hand switch in the air vs. on the ground)
+
Practice/set up for the burpee box jump
Burpee – practise, test both popping up and stepping up styles
Box jump over – practice, drop down vs step down
Burpee box jump over – practise, find a good feel, rhythm, tempo and breathing for both variations (step-up + pop up from the floor)
+

FEEL AND PACING, FINALISE GAME PLAN

3-minute EMOM
6 DB Snatch, alternating @ 50/35lbs (or lighter if weight is a limiter for you)
4 Burpee box jump over, 24/20”
+
4-minute alternating EMOM
1) AMRAP: 4 DB Snatch, alternating @ 50/35lbs + 3 Burpee box jump over, 24/20”
2) Easy Assault bike to maintain HR

Rest no longer than 3 to 5-minutes before you start the workout. If you have more time to wait, stay warm with easy pedalling on an Assault bike.

RECOVERY FLOW

WORKOUT 21.2 – EQUIPMENT FREE

Modified version of 17.1

For time:
10 hang squat snatches
15 burpee broad jumps, 36 in.
20 hang squat snatches
15 burpee broad jumps, 36 in.
30 hang squat snatches
15 burpee broad jumps, 36 in.
40 hang squat snatches
15 burpee broad jumps, 36 in.
50 hang squat snatches
15 burpee broad jumps, 36 in.
Use a stick or PVC pipe to complete the hang squat snatches.

Time cap: 20 min.

NOTES
Prior to starting this workout, the athlete will need to demarcate a 36-inch-wide area to jump over. They will also need a PVC pipe or stick for the hang squat snatches. This workout begins with the stick resting on the floor and the athlete standing tall. After the call of “3, 2, 1… go!” the athlete will begin the hang squat snatches. After completing 10 reps, they will move to the 15 burpee broad jumps over the 36-inch gap. Following this sequence, the number of hang squat snatches will increase each round while the burpee broad jumps remain the same. This workout ends when the athlete’s feet land on the far side of the final broad jump rep.

The athlete’s score will be the total time it takes to complete the workout or the total number of repetitions completed before the 20-minute time cap.

TIEBREAK
Record the time at the end of each set of burpee broad jumps.

If the athlete completes the workout before the time cap, there will be no tiebreaker.

If the athlete does not complete the workout before the time cap, when they log their score they will enter the total number of reps completed as well as the time at which they completed their last full set of burpee broad jumps. In the case of a tie (i.e., athletes complete the same number of reps), the athlete with the lower tiebreak time will be ranked higher.

Do NOT use a countdown timer.

Download Equipment Free Scorecard and Standards

WORKOUT 21.2 – FOUNDATIONS

For time:
10 alternating snatches
15 burpees
20 alternating snatches
15 burpees
30 alternating snatches
15 burpees
40 alternating snatches
15 burpees
50 alternating snatches
15 burpees

Use a 10-lb. dumbbell or household item for the snatch.

To modify the burpee, omit the push-up portion or elevate the hands during the push-up.

Time cap: 20 min.

NOTES
Prior to starting the workout, find a light dumbbell or something else in the home to snatch. Some creative
examples may be a canned good from the pantry or a small stone from the garden.

Begin with 10 snatches, alternating arms after each rep. Once you have completed the snatches, begin the 15
burpees. Then repeat the sequence with 20 snatches and 15 burpees. Each round the repetitions of the snatches will increase but the burpees will remain the same.

For both movements, choose a modification that allows you to complete the range of motion appropriate to your skill and fitness level for the duration of the workout.

Your score will be the total time it takes to complete the workout or the total number of repetitions completed
before the 20-minute time cap.

Be sure you have adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions.

TIEBREAK
Record your time at the end of each set of burpees.

If you complete the workout before the time cap, there will be no tiebreaker.

If you do not complete the workout before the time cap, when you log your score, you will enter the total number of reps you completed as well as the time at which you completed your last full set of burpees. If you and another athlete tie, the athlete with the lower tiebreak time will be ranked higher.

Do NOT use a countdown timer.

Download Foundations Description and Scorecard

WORKOUT 21.1 – EQUIPMENT FREE

For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 min.

NOTES
Prior to starting the workout, the athlete will need to mark two lines on the floor for the wall walks (see Movement Standards section).

This workout begins with the athlete standing behind the furthest line from the wall and facing the wall. After the call of “3, 2, 1… go,” the athlete may step over the line, turn around and perform 1 wall walk followed by 10 lateral jumps. Jumping over the line and back counts as 1 repetition. Once the lateral jumps are complete, the athlete will move back to the wall walks, and the sequence will be repeated. The number of wall walks and lateral jumps will increase each round. This workout ends with the completion of the final rep of the lateral jumps.

The athlete’s score will be the total time it takes to complete the workout or the total number of repetitions completed before the 15-minute time cap.

TIEBREAK
Record the time at the end of each set of lateral jumps.

If the athlete completes the workout before the time cap, there will be no tiebreaker.

If the athlete does not complete the workout before the time cap, when they log their score they will enter the
total number of reps they completed as well as the time at which they completed their last full set of lateral jumps. In the case of a tie (i.e., athletes complete the same number of reps), the athlete with the lower tiebreak time will be ranked higher.

Do NOT use a countdown timer

Download Equipment Free Scorecard and Standards

Looking to improve your 21.1 performance?

It all starts with objectively analysing your performance, identifying opportunities and putting a plan in practice.

Our analysis and planning sheet will help you map out your 1st attempt, find those extra reps and put them into a plan that you can turn into RESULTS.

You can find the sheet here: YOUR PERSONAL PLANNING AND ANALYSIS SHEET

ADDITIONAL RECOVERY FLOW

21.1 will mostly be limited by your movement-specific / local muscle endurance and ability to adapt to the wall walks with the set movement standard.

Your warm-up priorities are to:

1) Ensure good oxygen delivery to working muscles
1) Prime the cardiorespiratory system
2) Warm-up the respiratory muscles
3) Get blood flow to key muscle groups around shoulders, chest, core (front/back) and calves as well as forearms for double-unders

2) Establish your best available range-of-motion through the shoulder complex for the wall walks
1) Thoracic spine/upper back extension
2) Scapula/shoulder blade motion over the ribcage
3) Shoulder flexion and extension (moving to overhead position and bottom of push up)

3) Figure out the most efficient way (for you) to do the wall walks while meeting the movement standards

Most of the focus of the workout will be on the wall walks due to their novelty but remember that well-executed double-unders are an excellent opportunity to keep the shoulders as fresh as they can be. Warming up for them and taking a little time to find a good rhythm will pay-off.

You will find a few different versions of the warm-up in the tabs. Choose one, based on how much time you have and/or how much warm-up you’re ready to do.

IF you choose to do something different, make sure your warm-up ticks the box on all of the priorities listed above.

If you only have 12 to 15-minutes to get ready

3 Rounds
1-minute Row/Ski/Assault bike @ faster pace each round
10 Mountain climbers
5 Tabletop pulse (VIDEO)
10 Band pull apart
20-sec Hollow rocks
10 Behind the back band press
+
Thoracic/Overhead flow (VIDEO)
5 reps of each drill
* Take a big, expansive breath in each position to warm-up the respiratory muscles
+
Practice/set up for the wall walk
* Make sure to practice with the proper setup
** Break the movement down to 1) getting off the floor, 2) Moving up the wall, 3) Coming down the wall
*** Keep the overall reps low and focus on hitting the standards each time

Break the practice up with 20 to 30-sec sets of speed rope (VIDEO)
+
2-3 Rounds
1 Wall walk
10 to 20 Double unders
* Work the transitions and find a rhythm on the double-unders. Make sure to keep the movement standard on the wall walks

Rest no longer than 3 to 5-minutes before you start the workout. If you have more time to wait, space the final part with some easy assault bike between the rounds.

If you have 18 to 25-minutes to get ready

6-minute Assault bike @ easy pace
* At the start of each minute, take 3 big, expansive breaths (while still biking) to warm-up the respiratory muscles
+
Additional ROM/blood flow work
Warm-up flow (VIDEO) – Move through for 3 to 5-minutes

Optional – Crossover symmetry activation routine
+
3 Rounds
15/12 (cal) Row/Ski @ faster pace each round
10 Mountain climbers
10 Tabletop pulse (VIDEO)
10 Band pull apart (VIDEO)
20-sec Hollow rocks
10 Behind the back band press (VIDEO)
+
Thoracic/Overhead flow (VIDEO)
5 – 8 reps of each drill
+
Practice/set up for the wall walk
* Make sure to practice with the proper setup
** Break the movement down to 1) getting off the floor, 2) Moving up the wall, 3) Coming down the wall
*** Keep the overall reps low and focus on hitting the standards each time

Break the practice up with 20 to 30-sec sets of speed rope (VIDEO)
+
2-3 Rounds
1 Wall walk
10 – 20 Double unders
* Work the transitions and find a rhythm on the double-unders. Make sure to keep the movement standard on the wall walks

Rest no longer than 3 to 5-minutes before you start the workout. If you have more time to wait, space the final part with some easy assault bike between the rounds.

If you have around 30 to 40-minutes to get ready

3 Rounds @ easy pace
2-minute Assault bike
1-minute Ski erg @ low damper
* At the start of each minute, take 3 big, expansive breaths (while still moving) to warm-up the respiratory muscles
+
Additional ROM/blood flow work (choose 1 – 3)
1) Warm-up flow (VIDEO)
2) Shoulder mobility Flow (VIDEO)
3) Wrist Flow (VIDEO)
* Follow along for 1 – 3 rounds on any of these flows as needed.

Optional – Crossover symmetry activation routine (if you have COS)
+
3 Rounds
15/12 (cal) Row/Ski @ faster pace each round
10 Mountain climbers
10 Tabletop pulse (VIDEO)
10 Band pull apart (VIDEO)
20-sec Hollow rocks
10 Behind the back band press (VIDEO)
+
Thoracic/Overhead flow (VIDEO)
5 – 8 reps of each drill
+
Practice/set up for the wall walk
* Make sure to practice with the proper setup
** Break the movement down to 1) getting off the floor, 2) Moving up the wall, 3) Coming down the wall
*** Keep the overall reps low and focus on hitting the standards each time

Break the practice up with 20 to 30-sec sets of speed rope (VIDEO), focus on rhythm and relaxed shoulders
+
2 – 3 Rounds
1 Wall walk
10 – 20 Double unders
* Work the transitions and find a rhythm on the double-unders. Make sure to keep the movement standard on the wall walks

Rest no longer than 3 to 5-minutes before you start the workout. If you have more time to wait, space the final part with some easy assault bike between the rounds.

We suggest you read through each level as you reflect on your own plan. Look at the workout as a whole as you make your plan. Your goal is to optimise your performance based on your strengths and limiters so that you can get as far as possible / finish the workout.

REMEMBER: Your success begins with a good warm-up for your engine, range-of-motion and movements.

Review the Announcement show analysis and Overcoming limiters for more insights.

TOP ATHLETES

If you are a top-level athlete this workout is going to be all about the wall-walk. It will be challenging to complete the workout within the time cap, and a lot of athletes will probably finish somewhere on that final set of double-unders. Few smaller athletes might go faster than Kari (< 13-minutes).

You will be able to move quickly through the wall-walks for the first 2 – 3 rounds but from the round of 6 or 9 you should try to settle into a consistent pace that you can keep for the bigger rounds of 15 and 21 as well. The fastest athlete we have seen so far (Kari Pierce) did one wall-walk on average every 8-seconds. To finish the workout you will probably have to do one rep every 10-seconds. Use the warm-up to try to feel your target pace and find out what might be realistic for you.

You will probably spend less time on the double-unders and they might also be less challenging. Use them to get some blood flowing back from your shoulders. It might be a good idea to add some strategic short breaks from the third or fourth set to let your shoulders be off tension for a few seconds.

COMPETITORS

This workout is about managing the fatigue in your shoulders. It is going to be very challenging to complete the workout within the time cap, and a lot of athletes will likely finish on the final set of wall-walks or with a few double-unders in the final set.

You should come into this workout with a clear idea of how you will approach the double unders. How long will you go unbroken and when will you start to break them to allow your shoulders to get a brief rest.

For the wall walks, use the warm-up to find a sustainable pace, that allows you to keep moving without accumulating too much fatigue: You should perform each wall-walk fast (in the context of your ability), to minimize time under tension for your shoulders. You can add short rests at the bottom of each wall-walk, make sure arms and shoulders are relaxed and not under tension. Depending on your level it might be realistic to do one rep every 12 to 15-seconds (on average).

Rx

This workout is about knowing and managing your double unders as effectively as possible and executing each wall walk with the best form possible. Based on what we have seen at the announcement show (only one of the top athletes finished), you are unlikely to finish the workout. The goal is to advance as far as you can.

Have a plan about when and how you will break the sets of double unders. If you struggle and miss a rep, keep calm and do not get discouraged. Simply give yourself a short moment to recompose (perhaps a smile) and then keep going.

For the wall walks, use the warm-up to find a sustainable pace that allows you to keep moving without accumulating too much fatigue: You should perform each wall-walk fast (in the context of your ability), to minimize time under tension for your shoulders. You can add rests at the bottom of each wall-walk. When resting, make sure your arms are relaxed by your hips and not under tension overhead.

If your shoulders get very tired or you are losing midline stability to a degree you risk failing the next rep, take a bigger break, sit-up, and shake your arms before continuing. You want to avoid getting so tired in the shoulders that you start failing reps on the wall walk as it’ll be very hard to recover at that point.

CONDITIONING

While you will get your heart rate up on this workout it will likely not be the limiting factor compared to shoulder/midline fatigue. You should still make sure to do a proper “cardio” warm-up to increase blood flow to the shoulders, core and triceps.

You can push the sets on the double unders as long as you’re staying relaxed. Once the tension starts to creep in, it’s better to take a short rest to avoid fatiguing the shoulders for the wall walks.

MUSCLE ENDURANCE / EFFICIENCY / STRENGTH

This is where the main limiter will be for most athletes. The wall-walk will tax your shoulders, core and triceps and all of those muscle groups will be active on the double-unders as well. Here are some tips to move as efficiently as possible:

WALL WALK

The main limiter of the workout (for almost all athletes)

– As this is a new movement make sure you read the standards carefully and understand them.
– No reps are costly so practice both the start and finish parts of the movement (where the no reps most likely will happen)

Your aim is to minimise time under tension, then allow blood flow back to shoulders when recovering:
– When moving, move at a good speed (no upside to moving slowly)
– When resting, rest with arms by the sides (hands by hips) and head turned to side to allow blood flow back to arms

Ways to make these easier:
– Let the hands turn out a bit on way up to avoid unnecessary pressure on forearms (blood flow)
– Wear shoes with a harder toe box, this allows you to come down faster and to avoid banging your toes to the wall/floor
– Keep your arms straight but feet slightly bent and a little wider on the way up (especially if you’re a taller athlete). This will shorten the lever arms, reduce tension and avoid you feeling like you’ll fall over at the top.
– Use the warm-up to determine how many steps you will need to take both on the way up and on the way down. Fewer steps ( = fewer “reps” per wall walk) is generally better if you can stay “relaxed” (relatively speaking).

DOUBLE-UNDERS

Less likely to be the limiter if you are proficient, but could cost you, both in time and shoulder fatigue if pushing for too big a sets or moving inefficiently.

– Look forward and slightly down (3m in front) to establish a good head position
– Keep your hands by the hip crease
– Elbows bent (but relaxed) and away from the hips
– Turn palms down slightly to reduce tension on the shoulders
– Spin the rope with an up/down (rather than rotational) motion from the wrist. This is less complex and less fatiguing.
– Stay tall and relaxed as you double unders. Don’t forget to breath…
– No need to rush here, move at your natural pace