18.5 Warm-up and Strategy

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!