Should I repeat 22.3???

If you’re looking to qualify for Quarterfinals (and beyond), you simply need to answer 2 questions:

– Was your performance valid (meets filming and movement standards, no significant no reps)

– Is it good enough to qualify (remember that you need to just be in that top 10% in your continent)

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 not looking to compete at the Quarterfinals:

This one is probably the most repeatable one of them all this year AND since it’s the last week of the Open you might want to go for it…

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 22.3 analysis and planning sheet HERE

If you are short on time or know that long warm-ups tire you out

Note. Make sure to check out our (position specific breathing) drills for 22.3.

3 to 5-minute Assault bike @ steady pace
+
22.3 Warm-up flow (VIDEO)
– Move through for 2 to 4 rounds
+
3 Sets @ empty / light barbell
3 Front squat drives (VIDEO)
5 Thrusters
7 Tension bar swings (VIDEO)
* Front squat drives help you focus on correct timing (hips THEN arms)
** Find the setup (stance, grip) that allows you to cycle the bar fast while moving well (stay balanced and upright)
+
Build up to heaviest thruster weight you plan to hit
* Break the movement down to 1) bar approach, 2) grip 3) squat depth 4) lockout
** Keep the overall reps low and focus on hitting the standards each time
*** Between sets, practice pull ups, chest to bar and muscle ups
+
1 Round
5 Pull ups
20 Double unders
5 Thrusters @ 95/65#

Rest 30 to 60-seconds

4 Chest to bar pull ups
16 Double unders
4 Thrusters @ 115/75#

Rest 30 to 60-seconds

1-3 Bar muscle up
12 Double unders
2-3 Thruster @ 135/95#

Focus on smooth, focused transitions and excellent repetitions all the way through.

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 25 to 30-minutes to get ready and know you need a good warm-up but not too much

Note. Make sure to check out our (position specific breathing) drills for 22.3.

3 Rounds @ build up pace up to your threshold by the end
2-minute Assault bike
1-minute Row
* At the start of each minute, take 3 big, expansive breaths (while still moving) to warm-up the respiratory muscles
+
22.3 Warm-up flow (VIDEO)
– Move through for 2 to 4 rounds
+
2 Rounds
5 Kang squats (VIDEO)
7 Scapular rolls (VIDEO)
+
Movement specific breathing drills (optional) (VIDEO)
+
2 – 3 Sets @ empty / light barbell
3 Front squat drives (VIDEO)
5 Thrusters
7 Tension bar swings (VIDEO)
* Front squat drives help you focus on correct timing (hips THEN arms)
** Find the thruster setup (stance, grip) that allows you to cycle the bar fast while moving well (stay balanced and upright)
*** Break the movement down to 1) bar approach, 2) grip 3) stance, 4) standards (squat depth + lockout)
+
Build up to heaviest thruster weight you plan to hit
* Keep the overall reps low and focus on hitting the standards each time
** Between sets, practice pull ups, chest to bar and muscle ups
+
1 Round
5 Pull ups
20 Double unders
5 Thrusters @ 95/65#

Rest 30 to 60-seconds

4 Chest to bar pull ups
16 Double unders
4 Thrusters @ 115/75#

Rest 30 to 60-seconds

1-3 Bar muscle up
12 Double unders
2-3 Thruster @ 135/95#

Focus on smooth, focused transitions and excellent repetitions all the way through.

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 and know you need a long warm-up

Note. Make sure to check out our (position specific breathing) drills for 22.3.

4 Rounds @ build up pace up to your threshold by the end
2-minute Assault bike
1-minute Row
* At the start of each minute, take 3 big, expansive breaths (while still moving) to warm up the respiratory muscles
+
22.3 Warm-up flow (VIDEO)
– Move through for 2 to 4 rounds
+
MOBILITY / BLOOD FLOW (Choose 1 – 3 based on your needs)
A) Hip flexion/ER mob (VIDEO) – Work on each side for 1 to 2-minutes
B) Thoracic/Overhead Flow (VIDEO) – 5 to 8 reps of each drill
C) Pull up flow (VIDEO)
+
Crossover symmetry activation routine (if you have COS), or Band pull apart series (VIDEO)
+
2 Rounds
5 Kang squats (VIDEO)
7 Scapular rolls (VIDEO)
+
Movement specific breathing drills (VIDEO)
+
3 Sets @ empty / light barbell
3 Front squat drives (VIDEO)
5 Thrusters
7 Tension bar swings (VIDEO)
* Front squat drives help you focus on correct timing (hips THEN arms)
** Find the thruster setup (stance, grip) that allows you to cycle the bar fast while moving well (stay balanced and upright)
*** Break the movement down to 1) bar approach, 2) grip 3) stance, 4) standards (squat depth + lockout)
+
Build up to heaviest thruster weight you plan to hit
* Keep the overall reps low and focus on hitting the standards each time
** Between sets, practice pull ups, chest to bar and muscle ups
+
1 Round
5 Pull ups
20 Double unders
5 Thrusters @ 95/65#

Rest 30 to 60-seconds

4 Chest to bar pull ups
16 Double unders
4 Thrusters @ 115/75#

Rest 30 to 60-seconds

1-3 Bar muscle up
12 Double unders
2-3 Thruster @ 135/95#

Focus on smooth, focused transitions and excellent repetitions all the way through.

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.

ACTIVE RECOVERY FOR THE DAY BEFORE YOUR OPEN WORKOUT

The main purpose of this session is to modulate muscle tone in preparation for the Open workout. When you get to parts C and D, you’ll have three (3) options to choose from, based on how you’re feeling today.

A) Warm-up
500m Row
Warm-up flow (VIDEO)
“27 Squats” (VIDEO)

B) CNS recharge
3 rounds for quality (VIDEO)
8 Ball Slams
6 Split Jumps
4 Plyo Pushups
2 Seated Box Jumps
10-sec (cal) Assault bike sprint

Go every 90-seconds to 2-minutes

How to choose the options for the rest of the session:
Option #1 – If you felt “snappy”/fast on the “CNS recharge”, had a good rhythm in movements and felt explosive
Option #2 – If you felt a bit “flat” and sluggish on the “CNS recharge” and feel like your body needs to perk up a bit
Option #3 – If you felt a bit too excited, inconsistent and just “all over the place” on the “CNS recharge”

OPTION #1 (“felt good”)

C) 5-minute EMOM
Assault bike – 20 to 30-sec Gradual build-up to a sprint in the final 5-seconds
Rest the remaining of the minute

D) Mobility flows, move through at normal pace, each sequence 1 to 2 times
D1. Hip Rotation Flow (7-minute VIDEO)
D2. Thoracic Flow (4-minute VIDEO)

OPTION #2 (“felt sluggish”)

C) “Body wake up”
3-minute EMOM
Assault bike – 20 to 30-sec Gradual build-up to a sprint in the final 5-seconds
Rest the remaining of the minute
+
3-minute EMOM
10-sec Sprint
50-sec Rest

D) Mobility flows, move through at brisk (fast) pace, each sequence 1 to 2 times
D1. Hip Rotation Flow (7-minute VIDEO)
D2. Thoracic Flow (4-minute VIDEO)

OPTION #3 (“felt too excited”)

C) For 10-minutes @ relaxed, “too easy” pace
5-minute Assault bike
5-minute Jog (or other machine)

Note. Nose breathing throughout, you should be able to hold a conversation through the workout (if needed)

D) Mobility flows, move through at a slow, controlled pace, each sequence 2 to 3 times
D1. Hip Rotation Flow (7-minute VIDEO)
D2. Thoracic Flow (4-minute VIDEO)

E) Parasympathetic Breath Work
1-0-2-0 ratio for 3-5-minutes

Notes (E). During this work, we emphasise the out-breath, and/or the breath-hold to more effectively upregulate our parasympathetic (recovery) state. For this drill, you breathe out for twice as long as you breathe in, with no holds (1-0-2-0). Eg. 4-seconds in, 8-seconds out (choose a cadence that feels comfortable). The aim is to calm you and bring your heart rate down. Sit in a comfortable position or lie down as preferred.

SESSION NOTES

The main purpose of this session is to modulate muscle tone in preparation for the Open workout. When you get to the 2nd part of the session, you’ll have three (3) options to choose from, based on how you’re feeling today. If in doubt, rather do a bit too little than too much.

Take the rest of the day to make sure you have everything ready for tomorrow:
– A place to do the workout (confirm)
– A judge you trust will do a good job
– A camera/tripod setup that is tested and you trust (include a back-up camera) if you’re filming your workouts (you should, even just for practice)
– Plan for the day (when you will do the workout, food, hydration etc.)

Make sure to eat and hydrate well today. Spend time doing something you find relaxing, whether it’s time with friends (no alcohol or late night) or a good movie.

Open Workout 22.3 Scaled

For time:
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (weight 1)
18 chin-over-bar pull-ups
36 single-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (weight 3)

Women: 45 lb, then 55 lb, then 65 lb
Men: 65 lb, then 85 lb, then 105 lb

Time cap: 12 minutes

Rx/Scaled: Download Official Workout Description and Scorecard

Open Workout 22.3 Foundations

For time:
21 bent-over rows
42 jumping jacks
21 thrusters
18 jumping chin-over-bar pull-ups
36 jumping jacks
18 thrusters
15 jumping chest-to-bar pull-ups
30 jumping jacks
15 thrusters

Women: 35 lb
Men: 45 lb

Time cap: 12 minutes

Foundations: Download Official Workout Description and Scorecard

Should I repeat 22.2???

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 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 22.2 analysis and planning sheet HERE

View this post on Instagram

A post shared by The Training Plan (@thetrainingplan)

SHORT WARM UP

If you are short on time or know that long warm-ups tire you out

Note. Make sure to check out the position specific breathing video (HERE).

3 Rounds
1-minute Row @ faster pace each round
15 Band good mornings (VIDEO)
10 Scorpions (VIDEO) ()
5 Inchworms (VIDEO)
1 Breathing burpee (VIDEO)
+
22.2 Warm-up flow (VIDEO))
– Move through for 3 to 5 rounds
+
Warm up deadlift
* Break the movement down to 1) bar approach, 2) grip 3) brace 4)lift
** Keep the overall reps low and focus on hitting the standards each time

Break the practice up with sets of 2 to 4 burpee jump overs, focus on rhythm and efficient movement
+
2 – 3 Rounds @ increasing pace
1 Deadlift
1 Burpee
2 Deadlifts
2 Burpees
* Work the transitions, be mindful of good deadlift lockout and find a smooth rhythm on the burpee jump overs.

MEDIUM WARM UP

If you have around 25 to 30-minutes to get ready and know you need a good warm-up but not too much

Note. Make sure to check out the position specific breathing video (HERE).

@ easy pace
6-minute Assault bike
3-minute Row
* At the start of each minute, take 3 big, expansive breaths (while still rowing) to warm-up the respiratory muscles
+
22.2 warm-up flow (VIDEO))
– Move through for 3 to 5 rounds
+
3 Rounds
1-minute Row @ faster pace each round
15 Band good mornings (VIDEO)
10 Scorpions (VIDEO) ()
5 Inchworms (VIDEO)
1 Breathing burpee (VIDEO)
+
Hip flow (VIDEO)
4 – 6 reps, alternating sides
+
Warm up deadlift
* Break the movement down to 1) bar approach, 2) grip 3) brace 4)lift
** Keep the overall reps low and focus on hitting the standards each time

Break the practice up with sets of 2 to 4 burpee jump overs, focus on rhythm and efficient movement

+
2 – 3 Rounds @ increasing pace
1 Deadlift
1 Burpee
2 Deadlifts
2 Burpees
* Work the transitions, be mindful of good deadlift lockout and find a smooth rhythm on the burpee jump overs.

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.

LONG WARM UP

If you have around 30 to 40-minutes to get ready and know you need a long warm-up

Note. Make sure to check out the position specific breathing video (HERE).

4 Rounds @ easy pace
2-minute Assault bike
1-minute Row
* At the start of each minute, take 3 big, expansive breaths (while still moving) to warm-up the respiratory muscles
+
2 rounds
10 Hip extension/abduction (VIDEO)
10 Banded squats (VIDEO)
10 e/side Banded lateral steps (VIDEO)
10 KB plank drags (VIDEO)
+
3 Rounds
1-minute Row @ faster pace each round
15 Band good mornings (VIDEO)
10 Scorpions (VIDEO) ()
5 Inchworms (VIDEO)
1 Breathing burpee (VIDEO)
+
Hip flow (VIDEO)
4 – 6 reps, alternating sides
+
Warm up deadlift
* Break the movement down to 1) bar approach, 2) grip 3) brace 4)lift
** Keep the overall reps low and focus on hitting the standards each time

Break the practice up with sets of 2 to 4 burpee jump overs, focus on rhythm and efficient movement

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.

ACTIVE RECOVERY FOR THE DAY BEFORE YOUR OPEN WORKOUT

The main purpose of this session is to modulate muscle tone in preparation for the Open workout. When you get to parts C and D, you’ll have three (3) options to choose from, based on how you’re feeling today.

A) Warm-up
500m Row
Warm-up flow (VIDEO)
“27 Squats” (VIDEO)

B) CNS recharge
3 rounds for quality (VIDEO)
8 Ball Slams
6 Split Jumps
4 Plyo Pushups
2 Seated Box Jumps
10-sec (cal) Assault bike sprint

Go every 90-seconds to 2-minutes

How to choose the options for the rest of the session:
Option #1 – If you felt “snappy”/fast on the “CNS recharge”, had a good rhythm in movements and felt explosive
Option #2 – If you felt a bit “flat” and sluggish on the “CNS recharge” and feel like your body needs to perk up a bit
Option #3 – If you felt a bit too excited, inconsistent and just “all over the place” on the “CNS recharge”

OPTION #1 (“felt good”)

C) 5-minute EMOM
Assault bike – 20 to 30-sec Gradual build-up to a sprint in the final 5-seconds
Rest the remaining of the minute

D) Mobility flows, move through at normal pace, each sequence 1 to 2 times
D1. Hip Rotation Flow (7-minute VIDEO)
D2. Thoracic Flow (4-minute VIDEO)

OPTION #2 (“felt sluggish”)

C) “Body wake up”
3-minute EMOM
Assault bike – 20 to 30-sec Gradual build-up to a sprint in the final 5-seconds
Rest the remaining of the minute
+
3-minute EMOM
10-sec Sprint
50-sec Rest

D) Mobility flows, move through at brisk (fast) pace, each sequence 1 to 2 times
D1. Hip Rotation Flow (7-minute VIDEO)
D2. Thoracic Flow (4-minute VIDEO)

OPTION #3 (“felt too excited”)

C) For 10-minutes @ relaxed, “too easy” pace
5-minute Assault bike
5-minute Jog (or other machine)

Note. Nose breathing throughout, you should be able to hold a conversation through the workout (if needed)

D) Mobility flows, move through at a slow, controlled pace, each sequence 2 to 3 times
D1. Hip Rotation Flow (7-minute VIDEO)
D2. Thoracic Flow (4-minute VIDEO)

E) Parasympathetic Breath Work
1-0-2-0 ratio for 3-5-minutes

Notes (E). During this work, we emphasise the out-breath, and/or the breath-hold to more effectively upregulate our parasympathetic (recovery) state. For this drill, you breathe out for twice as long as you breathe in, with no holds (1-0-2-0). Eg. 4-seconds in, 8-seconds out (choose a cadence that feels comfortable). The aim is to calm you and bring your heart rate down. Sit in a comfortable position or lie down as preferred.

SESSION NOTES

The main purpose of this session is to modulate muscle tone in preparation for the Open workout. When you get to the 2nd part of the session, you’ll have three (3) options to choose from, based on how you’re feeling today. If in doubt, rather do a bit too little than too much.

Take the rest of the day to make sure you have everything ready for tomorrow:
– A place to do the workout (confirm)
– A judge you trust will do a good job
– A camera/tripod setup that is tested and you trust (include a back-up camera) if you’re filming your workouts (you should, even just for practice)
– Plan for the day (when you will do the workout, food, hydration etc.)

Make sure to eat and hydrate well today. Spend time doing something you find relaxing, whether it’s time with friends (no alcohol or late night) or a good movie.

Open Workout 22.2 Scaled

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts
Bar-facing burpees

Women: 95-lb barbell, may step over on burpees
Men: 135-lb barbell, may step over on burpees

Time cap: 10 minutes

Rx/Scaled: Download Workout Description and Scorecard

Open Workout 22.2 Foundations

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts
Burpees

Women: 55-lb barbell
Men: 75-lb barbell

Time cap: 10 minutes

Foundations: Download Workout Description and Scorecard

Should I repeat 22.1???

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)

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 22.1 analysis and planning sheet HERE

Link to First Impressions and Tips Video

SHORT WARM UP

If you are short on time or know that long warm-ups tire you out

3 Rounds
1-minute Row @ faster pace each round
10 Band pull aparts (VIDEO)
10 Behind the back band press (VIDEO)
10 Band good mornings (VIDEO)
10 Elevated ankle lunge, alternating (VIDEO)
+
22.1 warm-up flow (VIDEO)
– Move through for 3 to 5 rounds
+
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 sets of 4 to 6 DB snatches and box jump overs, focus on rhythm and efficient movement
+
2 – 3 Rounds
1 Wall walk
4 DB Snatches
4 Box jump overs
* Work the transitions, be mindful of good DB lockout and find a smooth rhythm on the box jump overs. 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.

MEDIUM WARM UP

If you have around 25 to 30-minutes to get ready and know you need a good warm-up but not too much

@ easy pace
6-minute Assault bike
3-minute Row
* At the start of each minute, take 3 big, expansive breaths (while still rowing) to warm-up the respiratory muscles
+
Additional ROM / blood flow work
22.1 warm-up flow (VIDEO) – Move through for 3 to 5 rounds
+
Optional – Crossover symmetry activation routine
+
3 Rounds
1-minute Row @ faster pace each round
10 Band pull apart (VIDEO)
10 Behind the back band press (VIDEO)
10 Band good mornings (VIDEO)
10 Elevated ankle lunge, alternating (VIDEO)
+
Thoracic/Overhead flow (VIDEO)
3 – 6 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 sets of 4 to 6 DB snatches and box jump overs, focus on rhythm and efficient movement
+
2 – 3 Rounds
1 Wall walk
4 DB Snatches
4 Box jump overs
* Work the transitions, be mindful of good DB lockout and find a smooth rhythm on the box jump overs. 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.

LONG WARM UP

If you have around 30 to 40-minutes to get ready and know you need a long warm-up

4 Rounds @ easy pace
2-minute Assault bike
1-minute Row
* 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 – 4)
1) 22.1 warm-up flow (VIDEO)
2) Shoulder mobility Flow (VIDEO)
3) Wrist Flow (VIDEO)
4) Ankle Flow (VIDEO)
* Follow along for 2 – 3 rounds on any of these flows as needed.
+
Optional – Crossover symmetry activation routine (if you have COS)
+
3 Rounds
1-minute Row @ faster pace each round
10 Band pull apart (VIDEO)
10 Behind the back band press (VIDEO)
10 Band good mornings (VIDEO)
10 Elevated ankle lunge, alternating (VIDEO)
+
Thoracic/Overhead flow (VIDEO)
3 – 6 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 sets of 4 to 6 DB snatches and box jump overs, focus on rhythm and efficient movement
+
2 – 3 Rounds
1 Wall walk
4 DB Snatches
4 Box jump overs
* Work the transitions, be mindful of good DB lockout and find a smooth rhythm on the box jump overs. 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.

ACTIVE RECOVERY FOR THE DAY BEFORE YOUR OPEN WORKOUT

The main purpose of this session is to modulate muscle tone in preparation for the Open workout. When you get to parts C and D, you’ll have three (3) options to choose from, based on how you’re feeling today.

A) Warm-up
500m Row
Warm-up flow (VIDEO)
“27 Squats” (VIDEO)

B) CNS recharge
3 rounds for quality (VIDEO)
8 Ball Slams
6 Split Jumps
4 Plyo Pushups
2 Seated Box Jumps
10-sec (cal) Assault bike sprint

Go every 90-seconds to 2-minutes

How to choose the options for the rest of the session:
Option #1 – If you felt “snappy”/fast on the “CNS recharge”, had a good rhythm in movements and felt explosive
Option #2 – If you felt a bit “flat” and sluggish on the “CNS recharge” and feel like your body needs to perk up a bit
Option #3 – If you felt a bit too excited, inconsistent and just “all over the place” on the “CNS recharge”

OPTION #1 (“felt good”)

C) 5-minute EMOM
Assault bike – 20 to 30-sec Gradual build-up to a sprint in the final 5-seconds
Rest the remaining of the minute

D) Mobility flows, move through at normal pace, each sequence 1 to 2 times
D1. Hip Rotation Flow (7-minute VIDEO)
D2. Thoracic Flow (4-minute VIDEO)

OPTION #2 (“felt sluggish”)

C) “Body wake up”
3-minute EMOM
Assault bike – 20 to 30-sec Gradual build-up to a sprint in the final 5-seconds
Rest the remaining of the minute
+
3-minute EMOM
10-sec Sprint
50-sec Rest

D) Mobility flows, move through at brisk (fast) pace, each sequence 1 to 2 times
D1. Hip Rotation Flow (7-minute VIDEO)
D2. Thoracic Flow (4-minute VIDEO)

OPTION #3 (“felt too excited”)

C) For 10-minutes @ relaxed, “too easy” pace
5-minute Assault bike
5-minute Jog (or other machine)

Note. Nose breathing throughout, you should be able to hold a conversation through the workout (if needed)

D) Mobility flows, move through at a slow, controlled pace, each sequence 2 to 3 times
D1. Hip Rotation Flow (7-minute VIDEO)
D2. Thoracic Flow (4-minute VIDEO)

E) Parasympathetic Breath Work
1-0-2-0 ratio for 3-5-minutes

Notes (E). During this work, we emphasise the out-breath, and/or the breath-hold to more effectively upregulate our parasympathetic (recovery) state. For this drill, you breathe out for twice as long as you breathe in, with no holds (1-0-2-0). Eg. 4-seconds in, 8-seconds out (choose a cadence that feels comfortable). The aim is to calm you and bring your heart rate down. Sit in a comfortable position or lie down as preferred.

SESSION NOTES

The main purpose of this session is to modulate muscle tone in preparation for the Open workout. When you get to the 2nd part of the session, you’ll have three (3) options to choose from, based on how you’re feeling today. If in doubt, rather do a bit too little than too much.

Take the rest of the day to make sure you have everything ready for tomorrow:
– A place to do the workout (confirm)
– A judge you trust will do a good job
– A camera/tripod setup that is tested and you trust (include a back-up camera) if you’re filming your workouts (you should, even just for practice)
– Plan for the day (when you will do the workout, food, hydration etc.)

Make sure to eat and hydrate well today. Spend time doing something you find relaxing, whether it’s time with friends (no alcohol or late night) or a good movie.

Open 22.1 Scaled

Complete as many rounds as possible in 15 minutes of:

3 wall walks
12 dumbbell snatches
15 box jump-overs

Men: Scaled wall walks, 35-lb dumbbell, 24-in box, may step up on box jump-overs
Women: Scaled wall walks, 20-lb dumbbell, 20-in box, may step up on box jump-overs

Scaled: Download Workout Description and Scorecard

Open 22.1 Foundations

Complete as many rounds as possible in 15 minutes of:

3 bear crawls
12 dumbbell snatches
15 box step-overs

Men: 20-lb dumbbell, 12-in box
Women: 10-lb dumbbell, 12-in box

Foundations: Download Workout Description and Scorecard