Movement Improvement

  • The knee is the largest and most complex joint in your body. It needs to withstand a lot of pressure daily, making it prone to injury and pain.

    Apart from various ailments like arthritis, your knees can wear out with time, making it important to take care of them early on. Knee strengthening exercises help you enjoy your daily activities with less pain and less risk of injury.

    Let’s look at specific exercises that can help strengthen and protect your knees.


  • 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!