Open Guidance – 2023 Season

How did the 23.3 go for you?

This last one was a tricky one with so many potential limiters (DUs, snatches, HSPUs). Not to mention the accumulating shoulder fatigue.

IF you’re looking to repeat tomorrow, make sure to take the following three steps:

1) Review your video to identify opportunities for improvement
2) Plot your performance on our planning sheet (The Training Plan Member 23.3 Pacing Calculator)
3) Review our First thoughts documents and strategy video below

Having done the workout once, you should have a better idea of what a realistic target for a redo attempt would be. If you had a specific limiting movement that you got stuck on, plan your new strategy in a way to get to that point earlier, to have more time to chip away at the repetitions.

Remember that even singles on the HSPU are better than getting stuck after too big of a set. You might also consider a longer break before starting your limiting movement (unless DUs, these you can get started with straight away) to allow your shoulders to recover a bit more. Especially if you know hitting a rep with the snatch weight or getting a strict HSPU would be a new personal best for you.

Good luck for the redo if you’re going for it,

And if not, congrats for finishing the Open!

Jami

THE BIG PICTURE

This is a classic Open style tiered workout. Your ability to manage overall shoulder fatigue (especially on HSPUs) and stay consistent on the barbell will determine how far you can get.

• Assess an ambitious but realistic target (6-min AMRAP, 9-min AMRAP, 12-min AMRAP or finish) and plan accordingly.
• Steady on the wall walks, easy to rush the start.
• Calm and focused on the double-unders, breathe and relax here if you can.
• Ascending weight on snatches – power as long as possible – touch-and-go on the 1st weight, then singles.
• New strict HSPU standard – make sure to practice and understand the standards (if you might get here).
• You need to bank some time for 3rd and 4th rounds (if these are on the cards), but avoid rushing at the start, getting there too fast and then crashing and burning on the HSPU or heavier snatches is a trap.
• It’s easy to lose time in the transitions. Do your best to get started on each movement, get a set/rep in and then rest after as needed.

THE DETAILS (23.3)

Your main focus is to:
1) Get to work as soon as you’re ready (minimise lost transition time)
2) Keep your shoulders as fresh as possible (breathe, don’t rush the start, singles from 2nd barbell, smaller sets on HSPUs, relax on double-unders)

Wall Walks

With only 10 total reps, it’s easy to rush through these and dig a hole for yourself. Find, then practice a cadence (e.g. 4 steps up, 3 steps down) that is efficient (no need to rush here).

Wall walks are also an easy movement to get no reps on = read, understand and practice the standards. Be fast by making every rep count.

If you are only going for the first 2 rounds
– Think smooth and steady. Try to keep the shoulders fresh for the snatch.

If you are aiming for 3-4 rounds
– You want to keep a fast, steady pace. Still no need to rush (save your shoulders a bit for those strict HSPUs and heavier snatches).

Double-unders

If you’re proficient at double-unders, aim to keep these unbroken. Stay relaxed and focus on your breathing. Avoid creating unnecessary shoulder fatigue here. If you trip up, don’t panic, just take a breath and start back up.

If you’re still learning the movement, don’t hesitate to start your sets with some single-unders leading into double-unders. Once you get going, do as big a set as you can, only resting when you trip/miss a rep.

Snatches

Weight #1
– Most athletes can go touch-and-go power snatches here
– 1 to 3 sets depending on your capacity
– Steady, not rushed pace (breathe)
– Avoid falling into a trap of pushing through these too fast, only to rest on your face on the 2nd set of wall walks

Weight #2
– Power snatch if you can, move to squat snatch if needed
– Most athletes should do singles here onwards
– Stay with the barbell and aim for a steady pace
– If you know you might need to squat snatch the next weight, it’s a good idea to do your final rep here as a squat snatch to prepare yourself
– Lots of athletes will get stuck here, every repetition will count for lots of spots on the leaderboard

Weight #3
– Commit and be aggressive on your 1st rep (especially). It’s likely that this will feel heavier than you think and it’s easy to lose the weight forward with tired shoulders.
– Stay with the power snatch if you can but be ready to transition to squat snatches as needed
– Every rep counts for even more here as many athletes will get stuck on HSPU and the 1st rep at this weight.

Weight #4
– Same approach as previous weight (just more committed, more aggressive).
– While power is ideal, don’t hesitate to squat snatch as needed to keep going.

Strict HSPUs

Make sure you’ve practiced the new standard (which can get challenging, especially for taller athletes). These will be a sticking point (and a surprise) for many = Be smart.

Recognize where you are capable of getting to. If you think you can advance past the 9-minute mark, then smart breaks on the HSPU will help conserve your shoulders for the second set and heavier snatches. If you are likely to run out of time, you can be more aggressive to get as many reps in as possible (as you won’t have to worry about the heavier snatches or 2nd round of HSPUs).

Either way, doing smaller sets will be a great strategy for many athletes. Don’t hesitate to do 1s, 2s or 3s here. Staying away from failure will help you keep moving with shorter breaks. While semi-finals level athletes will most likely work through these in 2-4 sets, you can get far in the workout with those “micro” sets as well.

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 Tall kneeling Halos
5/side Single leg DB Snatch
10 Handstand shoulder shrugs
5m Duck walk
+
Additional ROM / blood flow work
23.3 Flow
4 to 8 times through
+
Snatch
– Build to a single at expected top weight in 4-6 sets of 1-3 reps
+
Practise a few wall walks to get comfortable with the standard.
+
IF planning to get to HSPUs:
* Practise kicking up to HSPU to get used to the new standard
+
2-3 rounds @ increasing pace
1 Wall walk
20 Double-unders
3 Snatches @ weight 1
1-2 Strict handstand push-ups
1-2 Snatches @ weight 2

60-second rest between rounds

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 air 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*
3-minute Air bike + 3-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
23.3 Flow
4 to 8 times through
+
2-3 rounds
10 Tall kneeling Halos
5/side Single leg DB Snatch
10 Handstand shoulder shrugs
5m Duck walk
10/side Half kneeling KB bottom up press
50 Speed rope skips
+
Snatch
– Build to a single at expected top weight in 4-6 sets of 1-3 reps
+
Practise a few wall walks to get comfortable with the standard.
+
IF planning to get to HSPUs:
* Practise kicking up to HSPU to get used to the new standard
+
2-3 rounds @ increasing pace
1 Wall walk
20 Double-unders
3 Snatches @ weight 1
1-2 Strict handstand push-ups
1-2 Snatches @ weight 2

60-second rest between rounds

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 air 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

@ easy pace*
10-minute Air bike
3-minute Row
* At the start of every 2-minutes, take 3 big, expansive breaths (while still cycling) to warm up the respiratory muscles
+
23.3 Flow
4 to 8 times through
+
Additional ROM/blood flow work (choose 1 to 3)
1) Ankle Flow
2) Wrist Flow
3) Thoracic-overhead Flow
+
2 rounds
50 Speed rope skips
10 Scapular push-ups
10/side Half kneeling KB bottom up press
10 Tall kneeling Halos
+
2 rounds
5/side Single leg DB Snatch
5m Duck walk
10 Handstand shoulder shrugs
5 Kneeling jumps
+
Snatch
– Build to a single at expected top weight in 4-6 sets of 1-3 reps
+
Practise a few wall walks to get comfortable with the standard.
+
IF planning to get to HSPUs:
* Practise kicking up to HSPU to get used to the new standard
+
2-3 rounds @ increasing pace
1 Wall walk
20 Double-unders
3 Snatches @ weight 1
1-2 Strict handstand push-ups
1-2 Snatches @ weight 2

60-second rest between rounds

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 air bike between the rounds.

ACTIVE RECOVERY

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
Full Body Flow #2
“27 Squats”

B) CNS recharge
3 rounds for quality
8 Ball slams
6 Split jumps
4 Plyo push-ups
2 Seated box jumps
10-sec (cal) Air 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
Air bike – 20 to 30-sec Gradual build-up to a sprint in the final 5-seconds
Rest the remainder of the minute

D) Mobility flows, move through at normal pace, each sequence 1 to 2 times
D1. Hip Opener Flow
D2. Thoracic Flow

OPTION #2 (“felt sluggish”)

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

D) Mobility flows, move through at a brisk (fast) pace, each sequence 1 to 2 times
D1. Hip Opener Flow
D2. Thoracic Flow

OPTION #3 (“felt too excited”)

C) For 10-minutes @ relaxed, “too easy” pace
5-minute Air bike
5-minute Jog (or another 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 Opener Flow
D2. Thoracic Flow

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 backup 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 a late night) or a good movie.

A) Breathwork
Box Breathing – 10-20 breaths @ 1-1-1-1 ratio, ie., equal time for inhale – hold – exhale – hold. Start with 3 sec of each for a few reps, and then increase as able. This should be easy, don’t force the times.

B) Flow
Wrist Flow
Level 1 and/or Level 2 progressions

Ankle Flow
Follow along with video

C) Aerobic movement
4 to 5 rounds @ 3-4 RPE
3-minute Air bike or C2 bike
20m Sled drag/push – light loading
10 Lateral Romanian lunge, alternating
5m e/side Monkey crawl
1 e/side TGU flow

D) Flow
23.3 Recovery Flow
Follow along

E) Parasympathetic breath work
1-0-2-0 ratio for 3-5-minutes

For this drill, you breathe out for twice as long as you breathe in, with no holds (1-0-2-0). E.g., 2-seconds in, 4-seconds out. If that feels comfortable, try 3-0-6-0. But this should not be difficult for you. The aim is to calm you and bring your heart rate down. Sit in a comfortable position or lie down as preferred.

How was that first go at 23.2?

While 15-minutes of burpee pull-ups and shuttles were not quite as exciting as 23.1, it did earn us the chance to test out a 1RM thruster.

IF you’re looking to repeat tomorrow, make sure to:

1) Review your video to identify opportunities for improvement
2) Plot your performance on our planning sheet HERE
3) Review our First thoughts documents and strategy video (below)

Use the 23.2a pacing chart here

Now, I found 23.2a to be a bit surprising workout in the sense that we’ve seen a fair few “regular” athlete’s get close to or even beat the scores from the announcement show. As long as you can stay consistent on the burpee pull-ups and just steady on the runs, you can get very far in this workout.

It is also another quite repeatable workout(s), so don’t hesitate to give it another go on Monday if you feel your pacing wasn’t quite on point for 23.2a or that you just barely missed your heaviest attempt on the 23.2b.

One more week to go,

Looking forward to seeing what the 23.3 will bring!

Jami

THE BIG PICTURE

These are the kind of workouts you’ll want to do with a solid support crew that’ll help you to:
– Keep count for you and keep you on pace on the 23.2a
– Load your barbell (correctly) on the 23.2b

23.2a

With only two movements for a 15-minute AMRAP you know this one will be a grind. It’s the kind of workout where time will feel like it’s going too slow but also simultaneously disappear before you know it.

You have one job for these 15 minutes: Stay. On. Task. = “Just” keep moving (and FIGHT to keep your pace). It’ll be easy to zone out, lose focus and lose your pace. Your brain will come up with all sorts of reasons why you “could and should” slow down. You must ignore that noise and keep moving at the pace you’ve committed to.

Your ideal pace will be slightly faster than you would like, but no faster than that (think RPE 8/10 to start). You have to stay on the razor’s edge, without falling over.

23.2b

– You’ll have 2 to 3 good attempts here (with perhaps 1 to 2 build-up lifts).
– Take the 1st minute to get ready (shoes, knee sleeves, belt, wrist wraps etc.).
– A good target would be to hit your 1RM push press.
– With only a few attempts here, aim for fairly big jumps to build to your target weight.

SHORT WARM-UP

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

3 rounds
1-minute Jog @ faster pace each round
10 Scapular push-ups
5/side Single leg DB clean and jerk
10 Scapular pull-ups
5 Deck squats
+
Additional ROM / blood flow work
23.2 Flow
4 to 8 times through
+
Thruster
– Build to 80-90% of expected top weight in 4-6 sets of 1-3 reps
+
2-3 rounds @ increasing pace and load
3 Burpee pull-ups
3 Shuttle runs

60-second rest between rounds

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 air 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*
3-minute Air bike + 3-minute Jog
* 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
23.2 Flow
4 to 8 times through
+
2-3 rounds
10 Scapular push-ups
5/side Single leg DB clean and jerk
10 Scapular pull-ups
5 Deck squats
+
“27 squats”
+
Thruster
– Build to 80-90% of expected top weight in 4-6 sets of 1-3 reps
+
2-3 rounds @ increasing pace
3 Burpee pull-ups
3 Shuttle runs

60-second rest between rounds

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 air 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

@ easy pace*
10-minute Air bike or C2 Bike
3-minute Jog
* At the start of every 2-minutes, take 3 big, expansive breaths (while still cycling) to warm up the respiratory muscles
+
23.2 Flow
4 to 8 times through
+
“27 squats”
+
Additional ROM/blood flow work (choose 1 to 3)
1) Ankle Flow
2) Wrist Flow
3) Thoracic-overhead Flow
+
2 rounds
50 Speed rope skips
10 Scapular push-ups
5/side Single leg DB clean and jerk
+
2 rounds
10 Scapular pull-ups
5 Deck squats
10m A-skip/B-skip (alternate each round)
+
Thruster
– Build to 80-90% of expected top weight in 4-6 sets of 1-3 reps
+
2-3 rounds @ increasing pace
3 Burpee pull-ups
3 Shuttle runs

60-second rest between rounds

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 air bike between the rounds.

ACTIVE RECOVERY

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
Full Body Flow #2
“27 Squats”

B) CNS recharge
3 rounds for quality
8 Ball slams
6 Split jumps
4 Plyo push-ups
2 Seated box jumps
10-sec (cal) Air 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
Air bike – 20 to 30-sec Gradual build-up to a sprint in the final 5-seconds
Rest the remainder of the minute

D) Mobility flows, move through at normal pace, each sequence 1 to 2 times
D1. Hip Opener Flow
D2. Thoracic Flow

OPTION #2 (“felt sluggish”)

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

D) Mobility flows, move through at a brisk (fast) pace, each sequence 1 to 2 times
D1. Hip Opener Flow
D2. Thoracic Flow

OPTION #3 (“felt too excited”)

C) For 10-minutes @ relaxed, “too easy” pace
5-minute Air bike
5-minute Jog (or another 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 Opener Flow
D2. Thoracic Flow

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 backup 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 a late night) or a good movie.

A) Breathwork
Box Breathing – 10-20 breaths @ 1-1-1-1 ratio, ie., equal time for inhale – hold – exhale – hold. Start with 3 sec of each for a few reps, and then increase as able. This should be easy, don’t force the times.

B) Flow
Wrist Flow
Level 1 and/or Level 2 progressions

C) Aerobic movement
3 to 4 rounds, nasal breathing
3-minute Air bike or Row
5/side Offset Kang squats
10 Ring Rows
15m/side Overhead carry (single arm) – light
20 Alternating KB swings – light

D) Flow
23.2 Recovery Flow
Follow along

E) Parasympathetic breath work
1-0-2-0 ratio for 3-5-minutes

For this drill, you breathe out for twice as long as you breathe in, with no holds (1-0-2-0). E.g., 2-seconds in, 4-seconds out. If that feels comfortable, try 3-0-6-0. But this should not be difficult for you. The aim is to calm you and bring your heart rate down. Sit in a comfortable position or lie down as preferred.

Should I repeat 23.1???

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, you may want to move on and focus on training. If the answer to either was NO, you might need to repeat.

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

THE BIG PICTURE

– It’s hard to win the workout on the rower but very easy to lose it
– Breaking the toes-to-bar right to your capacity will make a big difference
– Overall, moving at a steady, smooth pace will get most people the furthest in this workout
– As always, you can make up time by moving quickly in your transitions and getting started with the next movement

THE DETAILS

Row

Row at your threshold pace or slower. Your goal at the end of the row is to be able to walk to the rig and start your 1st set of toes-to-bars straight away. Keep a relaxed grip on the handle to save your forearms for the other movements.

See the pacing chart below to estimate your finish time for 60 cals. Note that saving a few seconds on the rower is not worth it for the rest of the workout.

Toes-to-bar

The way to think about the toes-to-bar is the total time spent for 50 reps ( = work time + rest time). If you start with too big a set but then have to rest excessively between small sets at the end, your total time will be longer than if you would have just started with smaller sets and kept the rests short.

Three main approaches here:
1) Big set + chip away (if you have excellent capacity). E.g., 15+10+10+8+7
2) Medium sets + chip away (if you have good capacity). E.g., 3 x 10 + 4 x 5
3) Small sets. E.g., 10 x 5 or start with 5s then go smaller sets

It’s always a good idea to rather do smaller sets than take longer breaks. Most importantly, don’t push your sets to failure as this will only slow you down AND make the muscle-ups more difficult at the end.

Wall balls

Note the new standard of ball clearly over, NOT on the line at the top.

Here you just want to find the easiest way to move through.

Three potential approaches here:
1) Unbroken (if you have excellent capacity)
2) Bigger set + finish. E.g. 25+15
3) Chip away with smaller sets. E.g. 12+10+10+8

You can of course break to even smaller sets but work to keep your rests short. In the big picture, the wall balls won’t matter that much in this workout (compared to other movements).

If you know you’re likely not to get a muscle-up, push your pace here for the tiebreak time.

Cleans

Approach these as singles. Keep the best steady pace you can and chip away. Stay with the bar (don’t walk away). Breathe and relax between the reps. If you feel the bar is moving away from you and reps are getting hard, bring your chest up / look forward at the setup.

If you know you’re likely not to get a muscle-up, push your pace here for the tiebreak time.

Ring muscle-ups

This is where you can make up a lot of time if you have good capacity and played it smart on the row and the toes-to-bars. Your midline will be fatigued which will make the transition slower (don’t be surprised when these feel harder than they “should”). Your sets are likely to be smaller than what you had imagined in your head before you got here.

You might need to exaggerate your swing to make it through the transition depending on how fatigued your midline is from toes-to-bars.

Using the clock for your rests is a good idea, you’ll need at least 15-seconds for a reasonable recovery, even more if you are close to failure. Don’t waste energy by jumping up before you’re ready but do jump up when you’re ready.

If you haven’t yet got a muscle-up but are close, this might be your day. In this case, take a little longer rest before your first rep. Trust your technique and commit to attempt fully.

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 Ring tension swings
10 KB hike cleans, alternating
5 Ring row transitions
5m e/side KB front rack duck walk
+
23.1 Warm-up Flow
3 to 5 times through
+
2-3 rounds @ increasing pace and load
6 Toes-to-bars
6 Wall balls
3 Power cleans
0 – 1 Ring muscle-ups*

* You can choose to save these for the workout and not do any in the warm-up

60-second steady row between rounds

Focus on controlled even breathing during toes-to-bars and wall balls, minimise transition time between cleans and ensure an easily judged lockout on the muscle-ups.

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 Air 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
23.1 Warm-up Flow
3 to 5 times through
+
2-3 rounds
10 Ring tension swings
10 KB hike cleans, alternating
5 Ring row transitions
5m e/side KB front rack duck walk
+
“27 squats”
+
Power clean
Build to workout weight in 2-3 sets of 3-5 singles
+
2-3 rounds @ increasing pace
6 Toes-to-bars
6 Wall balls
3 Power cleans
0 – 2 Ring muscle-ups*

* You can choose to save these for the workout and not do any in the warm-up

60-second steady row between rounds

Focus on controlled even breathing during toes-to-bars and wall balls, minimise transition time between cleans and ensure an easily judged lockout on the muscle-ups.

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

@ easy pace*
10-minute Air bike or C2 Bike
3-minute Row
* At the start of every 2-minutes, take 3 big, expansive breaths (while still rowing) to warm up the respiratory muscles
+
23.1 Warm-up Flow
3 to 5 times through
+
“27 squats”
+
Band circuit 21
+
Additional ROM/blood flow work (choose 1 to 3)
1) Ankle Flow
2) Wrist Flow
3) Thoracic-overhead Flow
+
2-3 rounds
10 Ring tension swings
10 KB hike cleans, alternating
5 Ring row transitions
5m e/side KB front rack duck walk
+
Power clean
– Build to workout weight in 2-3 sets of 4-6 reps
– Between sets perform any extra practice, eg jumps to rings.
+
2-3 rounds @ increasing pace
6 Toes-to-bars
6 Wall balls
3 Power cleans
0 – 2 Ring muscle-ups*

* You can choose to save these for the workout and not do any in the warm-up

60-second steady row between rounds

Focus on controlled even breathing during toes-to-bars and wall balls, minimise transition time between cleans and ensure an easily judged lockout on the muscle-ups.

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.

A) Breathwork
Box Breathing – 10-20 breaths @ 1-1-1-1 ratio, ie. equal time for inhale – hold – exhale – hold. Start with 3 sec of each for a few reps, and then increase as able. This should be easy, don’t force the times.

B) Flow
Wrist Flow
Level 1 and/or Level 2 progressions

C) Aerobic movement
3 to 4 rounds, nasal breathing
3-minute Air bike or 400m Jog
6 Jefferson curls – KB or empty barbell
9 Table top raises
12 Lateral Romanian lunges, alternating
15/side Band single arm lat pulldowns

D) Flow
Hip Recovery Flow
Follow along

E) Parasympathetic breath work
1-0-2-0 ratio for 3-5-minutes
For this drill, you breathe out for twice as long as you breathe in, with no holds (1-0-2-0). Eg. 2-seconds in, 4-seconds out. If that feels comfortable, try 3-0-6-0. But this should not be difficult for you. The aim is to calm you and bring your heart rate down. Sit in a comfortable position or lie down as preferred.

ACTIVE RECOVERY

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
Full Body Flow #2
“27 Squats”

B) CNS recharge
3 rounds for quality
8 Ball slams
6 Split jumps
4 Plyo push-ups
2 Seated box jumps
10-sec (cal) Air 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
Air bike – 20 to 30-sec Gradual build-up to a sprint in the final 5-seconds
Rest the remainder of the minute

D) Mobility flows, move through at normal pace, each sequence 1 to 2 times
D1. Hip Opener Flow
D2. Thoracic Flow

OPTION #2 (“felt sluggish”)

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

D) Mobility flows, move through at a brisk (fast) pace, each sequence 1 to 2 times
D1. Hip Opener Flow
D2. Thoracic Flow

OPTION #3 (“felt too excited”)

C) For 10-minutes @ relaxed, “too easy” pace
5-minute Air bike
5-minute Jog (or another 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 Opener Flow
D2. Thoracic Flow

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 backup 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 a late night) or a good movie.