Open Guidance – 2024 Season

How did 24.3 go for you?
Did you fall into the trap of the first 5 rounds? It took a lot of discipline not to go too hard.

Reasons to repeat the workout?

1. Looking at the leaderboard, you think you need to repeat to stay in the top 25% qualifying spot.
2. You went off too hot and the wheels came off too soon.
3. It’s the final workout of the Open and you might as well go out with a bang.
4. Also, if your legs are recovered enough to give this a fair shot.

Having done the workout once, you should have a better idea of what the pacing should look like.

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

1. Evaluate your video to identify specific opportunities for improvement (e.g. went off too hard at the start, rested too long on the transitions, could have broken the gymnastics or barbell to more productive sets)
2. Plan your performance on our planning sheet (Athlete Copy of 24.3 Analysis and Planning).
3. Review our strategy video for tips on each movement/pacing.

Remember, it’s easy to go too hard at the start. Pacing by breaking the movements into sets OR by slowing down the transitions is what most people need to perform better in this workout.

And for those of you struggling with the chest-to-bars, try using a supinated (chin up) grip.
Good luck to those redoing (you got this).
And for the rest of you, Congratulations of finishing the Open,

Now the work continues.

Jami

WORKOUT 24.3

Official description here

For time

5 Rounds
10 Thrusters @ 95/65 lb (43/29 kg)
10 Chest-to-bar pull ups

– 1 min rest –

5 Rounds
7 Thrusters @ 135/95 lb (61/43kg)
7 Bar muscle ups

Time cap. 15:00

Total reps. 170
Thrusters. 85 (50 @ weight 1, 35 @ weight 2)
Chest-to-bar. 50
Bar muscle-up. 35
Reps on the pull-up bar. 85

EQUIPMENT

• Gymnastics grips (ideally 2 pairs, in case one breaks)
• Weightlifting shoes or heel wedges (if needed to improve thruster positioning/balance), consider added weight if gymnastics are a challenge
• Velcro weightlifting belt (if thrusters heavy)
• Wrist straps (if thrusters issue for wrists), don’t wear these too tight

OVERVIEW

• 24.3 is a trap. It will be very easy to go way too hard at the beginning, then struggle on the second part (or even earlier). Pace yourself.
• Remember that this workout is 10 (and NOT just five) rounds for time. Your job is to navigate through all of those rounds with the best possible overall time.
• Key points:
  • Transitions – Use these intentionally to 1) breathe (big exhales, calm yourself down and eliminate CO2), 2) relax (shake your arms/relax your muscles, walk the transitions)
  • Rest minute – Again, be intentional (as per above + flush your mouth with a sports/carb drink for little extra energy)
  • Thrusters – While unbroken can be good, don’t hesitate to break, especially the heavier sets, if needed. Exhale on top of each rep as you lock out.
  • Chest to bars / Bar muscle ups – Break according to your capacity, avoid going too close to failure as recovery will then take a long time

SHORT WARM-UP

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

5:00 Air bike @ easy
+
24.3 Warm-up Flow
Follow along for 4 to 6 rounds
+
Prep the movements
Thrusters – Build to workout weight, focus on: 1) Sequence (hip drive, then arms), 2) Breathing (exhale at top of each rep), 3) Smooth on the way down, 4) Balance over the whole foot (not toes or heels)
Chest-to-bar pull-ups / Bar muscle ups – keep warm up reps low, ensure bar is clean, prepare chalk/grips and a step if needed etc
* Check out our chest-to-bar and bar muscle-up tips
+
3:00 BikeErg @ easy
2:00 SkiErg @ moderate
0:30 / 0:30 BikeErg / SkiErg @ hard
+
2 Rounds @ target pace
5/3 Thrusters (first weight)
5/3 Chest-to-bar pull-ups

Then

2 Rounds @ target pace
3/1 Thrusters (second weight)
2/1 Bar 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 air bike between the rounds.

LONGER WARM-UP

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

5:00-10:00 Air bike @ easy
+
24.3 Warm-up Flow
Follow along for 4 to 6 rounds
+
3 rounds
10 Scapular push-ups
10 Scapular pull-ups
5/side Half kneeling bottom up KB press
5 Deck squats
+
Additional (optional) mobility work (choose 1-3)
1) Ankle Flow
2) Wrist Flow
3) Thoracic-overhead Flow
4) “27 squats”
+
Prep the movements
Thrusters – Build to workout weight, focus on: 1) Sequence (hip drive, then arms), 2) Breathing (exhale at top of each rep), 3) Smooth on the way down, 4) Balance over the whole foot (not toes or heels)
Chest-to-bar pull-ups / Bar muscle ups – keep warm up reps low, ensure bar is clean, prepare chalk/grips and a step if needed etc
* Check out our chest-to-bar and bar muscle-up tips
+
3:00 / 3:00 BikeErg / SkiErg @ easy
2:00 / 2:00 BikeErg / SkiErg @ moderate
1:00 / 1:00 BikeErg / SkiErg @ hard
+
2 Rounds @ target pace
5/3 Thrusters (first weight)
5/3 Chest-to-bar pull-ups

Then

2 Rounds @ target pace
3/1 Thrusters (second weight)
2/1 Bar 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 air bike between the rounds.

FUELING

Pre-Event

Eat a whole food meal 2 to 3 hours before you start warming up (to ensure gastric emptying and absorption of nutrients).

• Your meal should consist of easily digestible leaner proteins (chicken, fish, egg whites etc.) and carbs (sweet potato, potato, rice, fruit etc.).
• Minimise fat to ensure efficient digestion, eg. fat on meat, or a small amount of cooking oil should be sufficient, just don’t add extra.
• Limit your fibre intake (vegetables, whole grains etc.) on this meal as this will delay digestion and could cause gastric discomfort compounded by nerves.

Macro estimates

• Protein, 20-40g (0.35g / kg of bodyweight)
• Carbs, 50-100g (4-6g / kg of bodyweight )
• Fat, 5-15g (0.1g / kg of bodyweight)

You may also prefer to eat a smaller meal early and then also consume a liquid protein/carbohydrate drink 30-60 mins before the event. In general, the emptier your stomach, the better for comfort and performance.

Whole Food Examples

• 100-200g of chicken, 1-2 cups of sweet potato, ½ tablespoon of extra virgin olive oil
• 3-4 eggs, 1 cup blueberries, 1 cup plain yogurt, 1 banana
• 100-200g of white fish, 1-2 cups of white rice, soy sauce, 2 Tbsp coconut cream

Liquid Food Examples

• Protein ‘baby food’ pouch
• 10-25g protein powder + 30-60g of carbohydrate powder. (This is also a good chance to add electrolytes if performing in a hot/humid environment.)

Other Supplements

• Creatine monohydrate – 5-10g
• Caffeine – 2-4 mg / kg (60-90 minutes before the event)
  • 1 to 2 espressos
  • 1-1.5 cups of filter coffee or a 2-4 shot Americano
  • If doing the event in the afternoon/evening, it’s recommended that you avoid caffeine in the morning (and even for 1-3 days beforehand), to ensure you are more sensitive to the afternoon dose.
  • More is not always better, you should know your own tolerance/reaction to caffeine, to achieve the optimal level of stimulation for you.
  • Ensure you are sufficiently hydrated
• Drink 250-500ml water an hour before the workout starts, and then small sips as needed leading up to the start.
• Add an electrolyte tab to water if performing in excessively hot conditions

Take one last swig just before 3-2-1, to get rid of that ‘cotton mouth’ and have a cold bottle ready for after.

Pacing

– Steady wins the race. The temptation to go WAY TOO HARD at the start is almost unbearable..you must resist it and you’ll be rewarded.

– Be deliberate in your movements, there’s no need to force the pace on the thrusters or gymnastics. Relax and move at your rhythm. Breathe.

– Use the transitions to recover (big exhales, relax your muscles, shake your arms). Take a few extra breaths before starting your set.

– Likewise, use the rest minute to intentionally recover (as per above + flush your mouth with a carb drink)

– Grip fatigue, heart rate, and generally just not feeling so well will all accumulate through this workout. Don’t panic, this is normal. Follow the above guidelines and you will get through it. Believe in yourself.

Movement tips

Check the official movement standards for all movements.

Check out video links for cues / tips for each movement:

Thrusters
The hardest part will be picking up that barbell (especially at the end). Here it’s a good idea to play little mind games with yourself by reminding yourself that you just need to do at least one rep (to get the set going, then you’ll likely do more than that).

“Just one rep”
“Come on, let’s pick up that bar”
Etc.

Chest-to-bar pull-ups

Bar muscle-ups
– Summary
– Full-length tips

If you’re good at bar muscle ups (and maybe even if you’re not), it’s tempting to do a big set or go unbroken on the rounds of the 2nd part. This can be a trap (if it pushes you too close to failure in the set) that will lead to failed repetitions and/or longer rests in the later rounds. Trust your capacity but don’t push the sets at all costs.

Cool-down

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) Aerobic movement
3 to 4 rounds, nasal breathing
3-minute Air bike
5/side Offset Kang squats
10 Ring Rows
15m/side Overhead carry (single arm) – light
20 Reverse leg lifts

C) 24.2 Recovery Flow
Follow along

D) 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.

Post-event

• 10-30g Protein powder
• 20-80g Carbs (baby food, coconut water, paleo bars, fruit, sports drink, glucose powder, chocolate milk etc)

Eat a whole food meal 1-2 hours post event, with 100-200 grams of chicken, fish, lean red meat (or eggs), ½ -2 cups of sweet potato, beetroot, rice, fruit or similar carbohydrates, 1-2 handfuls of fibrous veggies, and a small amount of natural fat (1-2 ‘thumbs’)

Rest of day

For other meals on this day, although it’s still recommended to ensure servings of complex carbohydrates, start to include fibrous veggies and natural fats (olive oil, coconut oil, avocado, nuts and animal fats). Fatty fish such as salmon and sardines are a great choice for protein and good fat in one hit.

Broccoli and cabbage are great choices due to their anti-inflammatory properties. Garlic and ginger would be great additions to this meal, with berries and cocoa making up some sort of ‘dessert’ (berries and coconut cream, or some very dark chocolate), as they also contain anti-inflammatory compounds.

You can use the linked spreadsheet below to get a sense of the split times you need for different scores or to analyse your first attempt. It’s likely that one and done will be best for most people.

Athlete Copy of 24.2 Analysis and Planning

WORKOUT 24.2

Official description here

As many rounds and reps as possible in 20 minutes of:
300-meter row
10 deadlifts
50 double-unders

♀ 125 lb (56 kg)
♂ 185 lb (83 kg)

BREAKDOWN

Total reps: estimated range 6-12 rounds
Row: 1800-3600m
Deadlifts: 60-120 reps
Double-unders: 300-600 reps

This will be fewer rounds for athletes who are still working on getting their double-unders down or if the deadlift is well above 50%1RM max.

OVERVIEW

20 minutes is a long time. Challenge yourself, but aim for consistency at your fitness level

• Plan for contingencies (lower back fatigue/pain, disappearing double-unders etc.).
• Row only as hard as doesn’t interfere with the other movements or transitions.
  • @ around 5km pace
  • Here’s a link to a C2 Pace calculator to refine your pacing.
• Keep your transitions deliberate and quick (aim always to get right to work).
• Lay the rope down nicely for a smooth transition on the next round.
• Keep the deadlifts unbroken if you can, or break them into 2 sets.
• Rest on the double-unders when you trip or as needed. Don’t break a set at “X reps” just to break them. If you’re on a good roll, keep going.

SHORT WARM-UP

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

3:00 BikeErg @ easy
3:00 Row @ increase pace each minute (easy to moderate)
+
24.2 Warm-up Flow
Move through for 1 to 2 rounds of 6 to 10 reps each movement
+
Prep the movements
Row – Practise the transitions
Deadlift – Build to workout weight, Finding the right stance width, grip width (mixed grip), hip height and bar path
Double-unders – Practise the execution of picking up, setting up for the first jump and placing your rope back down for easy access on the next round.
+
2 to 3 rounds @ target pace
200m Row
4 Deadlifts
20 Double-unders

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.

LONGER WARM-UP

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

5:00-10:00 BikeErg @ easy
3:00 Row @ increase pace each minute (easy to moderate)
+
24.2 Warm-up Flow
Move through for 1 to 2 rounds of 6 to 10 reps each movement
+
2 rounds
300m Row
10 Band good mornings
10 e/way Band lateral walks
+
Additional (optional) mobility work (choose 1-3)
1) Band hip circuit
2) Banded ankle mobility
3) Ankle flow
+
Prep the movements
Row – Practise the transitions
Deadlift – Build to workout weight, Finding the right stance width, grip width (mixed grip), hip height and bar path
Double-unders – Practise the execution of picking up, setting up for the first jump and placing your rope back down for easy access on the next round.
+
2 to 3 rounds @ target pace
200m Row
4 Deadlifts
20 Double-unders

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.

FUELING

Pre-Event

Eat a whole food meal 2 to 3 hours before you start warming up (to ensure gastric emptying and absorption of nutrients).

• Your meal should consist of easily digestible leaner proteins (chicken, fish, egg whites etc.) and carbs (sweet potato, potato, rice, fruit etc.).
• Minimise fat to ensure efficient digestion, eg. fat on meat, or a small amount of cooking oil should be sufficient, just don’t add extra.
• Limit your fibre intake (vegetables, whole grains etc.) on this meal as this will delay digestion and could cause gastric discomfort compounded by nerves.

Macro estimates

• Protein, 20-40g (0.35g / kg of bodyweight)
• Carbs, 50-100g (4-6g / kg of bodyweight )
• Fat, 5-15g (0.1g / kg of bodyweight)

You may also prefer to eat a smaller meal early and then also consume a liquid protein/carbohydrate drink 30-60 mins before the event. In general, the emptier your stomach, the better for comfort and performance.

Whole Food Examples

• 100-200g of chicken, 1-2 cups of sweet potato, ½ tablespoon of extra virgin olive oil
• 3-4 eggs, 1 cup blueberries, 1 cup plain yogurt, 1 banana
• 100-200g of white fish, 1-2 cups of white rice, soy sauce, 2 Tbsp coconut cream

Liquid Food Examples

• Protein ‘baby food’ pouch
• 10-25g protein powder + 30-60g of carbohydrate powder. (This is also a good chance to add electrolytes if performing in a hot/humid environment.)

Other Supplements

• Creatine monohydrate – 5-10g
• Caffeine – 2-4 mg / kg (60-90 minutes before the event)
  • 1 to 2 espressos
  • 1-1.5 cups of filter coffee or a 2-4 shot Americano
  • If doing the event in the afternoon/evening, it’s recommended that you avoid caffeine in the morning (and even for 1-3 days beforehand), to ensure you are more sensitive to the afternoon dose.
  • More is not always better, you should know your own tolerance/reaction to caffeine, to achieve the optimal level of stimulation for you.
  • Ensure you are sufficiently hydrated
• Drink 250-500ml water an hour before the workout starts, and then small sips as needed leading up to the start.
• Add an electrolyte tab to water if performing in excessively hot conditions

Take one last swig just before 3-2-1, to get rid of that ‘cotton mouth’ and have a cold bottle ready for after.

Pacing

• Aim for consistency at your fitness level (don’t try to move at someone else’s pace).
• 5km pace (or slightly slower) is a good reference pace for the row.
  • Use the Concept2 Pace calculator to refine your pacing (see how small a difference in your time, a slightly more sustainable pace will make).
• Optimise your setup for quick transitions, then do your best to always “just get started.”
  • Set equipment in their own “lanes” next to each other or in a “triangle.”
  • Keep the straps loose on the rower.
  • Set the rope neatly down always so it’s ready for the next round.
  • Have a towel and chalk ready within reach next to the rower.

Movement tips

Check the official movement standards for all movements.

Row

Make sure to get assistance resetting the monitor to save time here.

Rowing set up

Use a well-maintained rower (clean fan and well-oiled chain).

• Damper – Aim for setting 4-7 (drag 125-135). When fatigued, use stroke rate and pull velocity to develop power rather than raw pulling force with a high damper setting.
• Stroke rate – 28-32 if competent on the rower BUT adjust to where you are most efficient and comfortable
• Straps – Open enough to slide the feet in/out (for most people). Practice transitions ahead of time.

Rowing cues

• Keep breathing! If you find yourself “grunting” in the early rounds on the row, you are starting to “red line”, ease your pace and focus on your form to restore your breathing.
• Start the rower with short, sharp strokes (quarter to half to full stroke) to get the flywheel moving before settling into your regular stroke.
• Find a good rhythm (listen to the sound of the rower) with long pulls
• Drive : Recovery ratio = 1:1 to start THEN settle into 1:2
• Strong push, relax on the recovery
• Hands quickly away from the body to initiate the recovery phase
• Transition fast on/off the rower (very easy to lose time here)

Deadlift

• Use a mixed grip that is as narrow as your stance allows.
• Even though you might be moving fast, keep the bar path straight (both way up + down).
• IF your lower back gets fatigued, you can widen your stance, turn your feet out a bit and sit lower with the hips for a more upright (leg-dominant) setup.

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.

Double-under cues

Pick 2-3 cues from this list that you find the most helpful to have something specific to focus on if double-unders are challenging for you.

• Look forward and slightly down (3m in front) to establish a good head position.
• Keep your hands by the hip crease.
• Keep 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. Don’t forget to breathe…
• No need to rush here; move at your natural pace.

Cool-down

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) Aerobic movement
3 to 4 rounds, nasal breathing
3-minute Air bike
5/side Offset Kang squats
10 Ring Rows
15m/side Overhead carry (single arm) – light
20 Reverse leg lifts

C) 24.2 Recovery Flow
Follow along

D) 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.

Post-event

• 10-30g Protein powder
• 20-80g Carbs (baby food, coconut water, paleo bars, fruit, sports drink, glucose powder, chocolate milk etc)

Eat a whole food meal 1-2 hours post event, with 100-200 grams of chicken, fish, lean red meat (or eggs), ½ -2 cups of sweet potato, beetroot, rice, fruit or similar carbohydrates, 1-2 handfuls of fibrous veggies, and a small amount of natural fat (1-2 ‘thumbs’)

Rest of day

For other meals on this day, although it’s still recommended to ensure servings of complex carbohydrates, start to include fibrous veggies and natural fats (olive oil, coconut oil, avocado, nuts and animal fats). Fatty fish such as salmon and sardines are a great choice for protein and good fat in one hit.

Broccoli and cabbage are great choices due to their anti-inflammatory properties. Garlic and ginger would be great additions to this meal, with berries and cocoa making up some sort of ‘dessert’ (berries and coconut cream, or some very dark chocolate), as they also contain anti-inflammatory compounds.

How did the 24.1 go for you?

Were you able to walk that fine line between going fast but not too fast?

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

1) Evaluate your video to identify opportunities for improvement
2) Plan your performance on our planning sheet (The Training Plan Member 24.1 Pacing Calculator)
3) Review our tips for the repeat on this video

Having done the workout once, you should have a better idea of what a realistic target for a redo attempt would be. There are a few ways to adjust those burpees to either pace them more or to move faster.

This is the kind of workout where you’ll likely do better if you repeat (the question is simply if it’s worth repeating or just moving on).

Good luck with the redo for those going for it

If not, time to move on,

Jami

BREAKDOWN

Total reps: 180
90 DB Snatches (45/side), NOT alternating
90 Lateral burpees over the DB

OVERVIEW

This is a “Go fast, don’t die.” kind of a workout

= You can fail this workout in two ways: 1) You go too fast, 2) You go too slow.

You want to start with a pace you’re pretty sure you can keep (but If you’re SURE you can keep it, then it’s likely going to be too slow). You’ll have to walk a fine line here. Go fast, don’t die.

Things will start to get harder on the second 21 burpees but then, once you get through the first 15 burpees you’ll start to see the light at the end of the tunnel = if you started with a good pace (for you) and stay tough, you’ll be able to push through the pain.

Most of the time in this workout will be spent on the burpees, so pacing these correctly will be key. While “popping up” from the burpee might be slightly faster, it is also a more costly way to do the burpees. Stepping up will be more economical and is the best way for most people (and “fast enough”, given Jeffrey Adlers performance in the announcement show). You can always switch to “popping up” on the final half of the workout if you have more gas left in the tank. Remember always just to get started with the next rep.

The snatches might be limited by strength, grip or lower back fatigue. The solution to all three is the same: Break them into sets with short breaks in between. Also, consider a lower hip setup (which will allow you to use your legs vs lower back more) if lower back or strength are the limiters. With arm switch on the snatches, you can also try the hook grip (if your hands are big enough) to reduce grip fatigue.

SHORT WARM-UP

If you are short on time or know that long warm-ups tire you out. See below for a longer warm-up.

3-minute BikeErg @ easy
3-minute Row @ increase pace each minute (easy to moderate)
+
24.1 Warm-up Flow
Move through for 3 to 5 rounds
+
Prep the movements
DB Snatch – build to workout weight, thinking about stance width, hip height and muscle snatch vs power snatch technique

Burpee – Practice the execution and find a good rhythm you want to start the workout with
+
2 to 3 rounds @ increasing pace
3 DB snatches – left arm
2 Lateral burpees over DB
3 DB snatches – right arm
2 Lateral burpees over DB

30-seconds 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.

LONGER 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.

5-minute BikeErg @ easy
3-minute Row @ increase pace each minute (easy to moderate)
+
24.1 Warm-up Flow
Move through for 3 to 5 rounds
+
2 rounds
10 Band pull-aparts
10 Behind the back band press
10 Band good mornings
10 Band tricep extensions
+
Additional (optional) mobility work (choose 1-3)
1) Thoracic/Overhead Flow
2) Shoulder Mobility Flow
3) Wrist Flow
+
Prep the movements
DB Snatch – build to workout weight, thinking about stance width, hip height and muscle snatch vs power snatch technique

Burpee – Practice the execution and find a good rhythm you want to start the workout with
+
2 to 3 rounds @ increasing pace
3 DB snatches – left arm
2 Lateral burpees over DB
3 DB snatches – right arm
2 Lateral burpees over DB

30-seconds 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.

FUELING

Pre-Event

Eat a whole food meal 2 to 3 hours before you start warming up (to ensure gastric emptying and absorption of nutrients).
– Meal should consist of easily digestible leaner proteins (chicken, fish, egg whites etc.) and carbs (sweet potato, potato, rice, fruit etc.).
– Fat should be minimised to ensure efficient digestion, eg. fat on meat, or a small amount of cooking oil should be sufficient, just don’t add extra.
– Limit your fibre intake (vegetables, whole grains etc.) on this meal as this will delay digestion and could cause gastric discomfort compounded by nerves.

Macro estimates
– Protein, 20-40g (0.35g / kg of bodyweight)
– Carbs, 50-100g (4-6g / kg of bodyweight )
– Fat, 5-15g (0.1g / kg of bodyweight)

You may also prefer to eat a smaller meal early and then also consume a liquid protein/carbohydrate drink 30-60mins before the event. In general, the emptier your stomach, the better for comfort and performance, but it becomes even more crucial for more lactic (gassy, burning) events.

Whole Food Examples

– 100-200g of chicken, 1-2 cups of sweet potato, ½ tablespoon of extra virgin olive oil
– 3-4 eggs, 1 cup blueberries, 1 cup plain yogurt, 1 banana
– 100-200g of white fish, 1-2 cups of white rice, soy sauce, 2 Tbsp coconut cream

Liquid Food Examples

– Protein ‘baby food’ pouch
– 10-25g protein powder + 30-60g of carbohydrate powder. (This is also a good chance to add electrolytes if performing in a hot/humid environment.)

Other Supplements

– Creatine monohydrate – 5-10g
– Caffeine – 2-4 mg / kg (60-90 minutes before the event)
→ 1 to 2 espressos
→ 1-1.5 cups of filter coffee or a 2-4 shot Americano
→ If doing the event in the afternoon/evening, it’s recommended that you avoid caffeine in the morning (and even for 1-3 days beforehand), to ensure you are more sensitive to the afternoon dose.
→ More is not always better, you should know your own tolerance/reaction to caffeine, to achieve the optimal level of stimulation for you.

Ensure you are sufficiently hydrated

– Drink 250-500ml water an hour before the workout starts, and then small sips as needed leading up to the start.
– Add an electrolyte tab to water if performing in excessively hot conditions

Take one last swig just before 3-2-1, to get rid of that ‘cotton mouth’ and have a cold bottle ready for after.

Pacing

Remember, “Go fast, don’t die.”

You could think about this like a 1-mile run:

The round of 21s will be like the first two laps in a mile (if you go too slow, you can’t make up for it in the later laps). Then again, if you start too fast, you won’t be able to hold your pace till the end.

Be fast but steady on the burpees, stepping up the reps and staying low on the jumps.
Always start the next rep, adjust your pace so you’re not standing around between the reps.
Keep the DB snatches unbroken if you can or have a set breakdown (e.g. 12-9 or 7-7-7)

Once you finish the first set of 15 burpees, you are on the home stretch (final lap of the mile). it’s time to hold on for just a while longer (and maybe even push the pace if you still have more gas left in the tank), and you’ll cross the finish line before you know it.

Movement tips

DB Snatch

The fastest way to do the snatches will be with the hips high (see Jeffrey Adler in the announcement show). It will also be more economical (less muscle mass recruited) but more taxing for the lower back. For an example of a lower hip set-up, see Alex Gazan in the announcement show.

Potential challenges

Heavy
→ Lower hip set-up (allows you to use your legs more)
→ Aggressive drive with the hips and punch with the arm
→ Go for power snatch vs muscle snatch
→ Keep the DB close
→ Break into sets

Grip fatigue
→ Hook grip (if your hands are big enough)
→ Break into sets

Lower back fatigue
→ Lower hip set-up (allows you to use your legs more and save your back)
→ Go for power snatch vs muscle snatch
→ Keep the DB close
→ Consider a velcro belt
→ Break into sets

Burpees

Always start your next repetition.

The most economical way to do the burpees is to drop down and step up. This is almost as fast as dropping down and “popping up”. Step up the way you’re used to; don’t overthink it. Stay low on the jump.

If you want to pace the burpees more, you can step down and step up.

Make sure to breathe.

Post-event

10-30g Protein powder
20-80g Carbs (baby food, coconut water, paleo bars, fruit, sports drink, glucose powder, chocolate milk etc).

You may normally just eat a whole food meal soon after training and not bother with supplementary food. BUT, consider the aggregated effect of all the events over the three days. Your rate of recovery between events will make a big difference in performance by day three. Prepare something convenient in advance, and then put it in plain sight, set an alarm, or nominate a friend/coach to remind you to eat it.

Eat a whole food meal 1-2 hours post event, with 100-200 grams of chicken, fish, lean red meat (or eggs), ½ -2 cups of sweet potato, beetroot, rice, fruit or similar carbohydrates, 1-2 handfuls of fibrous veggies, and a small amount of natural fat (1-2 ‘thumbs’)

Rest of day

For other meals on this day, although it’s still recommended to ensure servings of complex carbohydrates, start to include fibrous veggies and natural fats (olive oil, coconut oil, avocado, nuts and animal fats).
Fatty fish such as salmon and sardines are a great choice for protein and good fat in one hit.

Broccoli and cabbage are great choices due to their anti-inflammatory properties. Garlic and ginger would be great additions to this meal, with berries and cocoa making up some sort of ‘dessert’ (berries and coconut cream, or some very dark chocolate), as they also contain anti-inflammatory compounds.