Hey Community,
The final Open Workout has been released – it's a cardio and muscular endurance test.
You’ll find all the details in the scorecard. As always, there are different scaling options, so everyone can join in!
Workout Description
For Time (Time Cap: 20 minutes)
- 5 Wall Walks
- 50-Calorie Row
- 5 Wall Walks
- 25 Deadlifts
- 5 Wall Walks
- 25 Cleans
- 5 Wall Walks
- 25 Snatches
- 5 Wall Walks
- 50-Calorie Row
Prescribed Weights:
- ♀ Deadlift: 155 lb (70 kg) | Clean: 85 lb (38 kg) | Snatch: 65 lb (29 kg)
- ♂ Deadlift: 225 lb (102 kg) | Clean: 135 lb (61 kg) | Snatch: 95 lb (43 kg)
Warm-up Routine
🔥 Prepare your body for the intensity ahead!
Phase 1: Get the Heart Rate Up (2 Rounds)
- 1:00 Row (easy-moderate)
- 1:00 Bike OR Ski (easy-moderate)
Phase 2: Activation
- Choose one:
- Crossover Symmetry Activation
- Banded 7s
- Mayhem Hip Halo Activation
Phase 3: Mobility & Movement Prep (2 Rounds)
- 5 Inchworms
- 10 Downward Dog w/ Alternating Toe Tap
- 15 Banded Good Mornings
Phase 4: Barbell Warm-up (2-3 Rounds)
- 5 Deadlifts (Start empty, build weight each round)
- 1 Halfway Wall Walk
- 5 Power Cleans (Start empty, build weight each round)
- 1 Halfway Wall Walk
- 5 Power Snatches (Start empty, build weight each round)
- 0:20 Row (Fast Pace)
Phase 5: Workout Simulation (1 Round, at Workout Pace)
- 3 Calorie Row
- 2 Deadlifts (Workout Weight)
- 1 Wall Walk
- 2 Power Cleans (Workout Weight)
- 1 Wall Walk
- 2 Power Snatches (Workout Weight)
- 3 Calorie Row
General Strategy & Advice
⚠️ Don't sprint the first row! It’s a trap—you’ll regret it later.
💡 Break up deadlifts early! Start with a slightly bigger set, then move to smaller sets.
🚀 Cleans? Quick singles! Just make sure the bar isn’t bouncing all over.
🎯 Snatches? Small sets are best!
💥 Final Row: Send It!
Stimulus & Goals
- Smart pacing is key! Know your aerobic and strength limits.
- Elite athletes should aim for minimal rest between reps and bigger sets on deadlifts/snatches.
- For most athletes, steady and controlled pacing (~80-85%) is ideal.
- Final push: Power snatches at 90-95% effort, then full send (95-100%) on the final wall walks & row.
📝 Pro Tip: Write your goal time on a whiteboard. Pace each segment accordingly:
- If targeting sub-20 minutes, aim to hit 10 cleans by the 10-minute mark.
- If targeting sub-15 minutes, aim for 10 cleans by the 7:30 mark.
How It Should Feel
💓 Cardio & muscular endurance—then PAIN CAVE!
🔥 Expect muscle fatigue in shoulders (wall walks) & hamstrings/glutes (barbell work).
🎯 Controlled push (80-85%) throughout → Hard push on snatches (90-95%) → All-out sprint at the end!
Workout Strategy & Flow
Row
- Start controlled (80-85%), don’t waste energy early.
- Use leg drive & relax your grip to stay efficient.
- Final Row: Build intensity early & go all-in for the last 25 calories!
- Pacing Tips:
- If aiming for 12-minute finish, use 3k PR pace as a guide.
- If aiming for 20-minute finish, use 5k PR pace.
Deadlifts
- Start with a slightly bigger set, then move to consistent, manageable sets.
- Example breakdowns:
- 15/10
- 10/8/7
- 8/7/5/5/5
- 5/5/5/4/3/3
Cleans
- Singles are best! Find a sustainable pace.
Snatches
- Small touch-and-go sets to minimize rest.
- Know your ability—move smoothly & efficiently.
🕒 How to pace 25 barbell reps:
- 3 min: 5 reps every 36 sec
- 2:30 min: 5 reps every 30 sec
- 2 min: 5 reps every 24 sec
- 1:30 min: 5 reps every 18 sec
- 1 min: 5 reps every 12 sec
🎥 Video: 25.3 Tips & Tricks :