The old phrase, “the shorter the workout the longer the warm-up” is ringing true with this one.
Your warm-up is going to be crucial. Here’s what we suggest:
Part 1:
6 Rounds
1 min. AA at moderate pace
1 min. row at moderate pace
*Add in some PVC pass-throughs and Ido portal squat routine work h/w each rounds
Part 2:
2-3 Rounds
30 ft. banded monster walks
10 DB Cuban presses – light
30 sec. hollow arch skill work rings
10-20 sec. upright ring holds (ring support)
5 air squats
10 DB high pulls light weight
30 sec. hollow arch skill work bar
5 air squats
15 stir the pots
*During part two, complete 30-40 seconds of moderate/easy spin/row to keep heart rate comfortable elevated
Part 3:
2 Rounds
6 cap only pull-ups
6 scap only HSPU
1-2 strict pull-ups
5 OHS at 75/55
1-2 C2B
5 thrusters
*During part three, complete 30-45 seconds of moderate/easy spin/row to keep heart rate comfortably elevated
Part 4:
2 Rounds
3 rep round at Game pace (check splits)
3 rep round at threshold
3 rep round at easy recovery pace
250 m easy row
90 sec moderate spin
*If the volume of the pull-ups is limited, then cut the pull-ups in the warm up to one, then easy spin 2-4 min.
Listen to Brute coaches Adrian Conway and Nick Fowler for the rest of their tips on tackling this final Open workout for 2018. Give ‘em hell!
