plan een intake

Programming week 7

Monday 12 February

Warming Up

  • 2 min machine

Then onto 1-2 sets of:

  • 5 Clean transitions
  • 5 Tall cleans
  • 5 High hang squat cleans
  • 5 Hang squat cleans
  • 5 Strict presses
  • 5 Split jerks

WL C&J

For quality:

  • 3 x 5 clean & jerks
  • 3 x 3 clean & jerks
  • 3 x 1 clean & jerk

*With the open coming up we’re going to test where your capacities lie. Build weight over your sets. If it’s a good day, build to a true 1RM. Beginners work from blocks or hang position.

 

Workout

5 min AMRAP

  • 1-2-3-4-5-etc
  • DB burpee deadlift
  • 10-20-30-40-50-etc
  • DU / SU

5 min rest

5 min AMRAP

  • etc-5-4-3-2-1
  • DB burpee deadlift
  • etc.-50-40-30-20-10
  • DU/SU

*Try to pace yourself properly so you start your second AMRAP where you finished your first and make all reps back to 0.

Tuesday 13 February

Warming Up

  • 400 m jog and chat

Then 1-2 sets:

  • 5 clean pulls
  • 5 muscle cleans
  • 5 hang power cleans
  • 5 front squats
  • 5 push presses
  • 5 OH squats

Conditioning

Today is all about moving a barbell quickly with tired legs and a high heart rate. The weight should feel light when fresh, but medium under fatigue. Do a test round and have a plan for the rep ranges you’re going to aim for.

 

Workout

4 RFT:

  • 1600-1200-800-400 m run

40-30-20-10 reps of

  • BB hang power cleans @ 45/30 kg – L
  • BB STOH @ 45/30 kg – L/M
  • OH squats @ 45/30 kg – L

TC = 40 min

*Beginners row instead of run, or shorten distance. Barbell should feel light/medium, reduce weight if that is not the RX option to you.

*Athletes limited by their shoulder mobility can perform front or back squats instead of OH squats

Wednesday 14 February

Warming Up

1-2 sets of

  • 5/5 lunge matrix
  • 60″ machine
  • 5/5/5 banded pull aparts in 3 directions

Strength: step back lunges & pull ups

4 RFQ:

12 / 9 / 6 / 3

  • step back lunges (per leg)

After each set:

  • 10 (weighted) pull ups

*Build weight each set. Rest as needed

 

Workout

  • 5 wall walks or 15 m HS walk
  • 50 double DB hang snatches @ 2 x 22.5/15 kg
  • 5 wall walks or 15 m HS walk
  • 50 calorie machine
  • 5 wall walks or 15 m HS walk
  • 50 double DB hang snatches
  • 5 wall walks or 15 m HS walk

TC = 17 min

Intermediate = 4 wall walks, 40 hang snatches @ 2 x 15/10 kg & 40 cals

Beginner = 4 scaled wall walks, 40 Single Arm Alternating DB @ 12.5 / 7.5 kg – use a rower or orange Assault bike

*You have 5 min for each movement: so 5 min to complete 100 snatches, 20 wall walks & 50 cals. Choose your weights & numbers accordingly

Thursday 15 February

Warming Up

  • 2 min machine easy pace

Then onto 2-3 RFQ:

  • 1 round gymnastics swimming
  • 5/5/5/5 banded shoulder pull down matrix
  • 5 ring rows
  • 5 inchworms

Gymnastics

Benchmark workout “Cindy”

20 min AMRAP

  • 5 pull ups
  • 10 push ups
  • 15 air squats

*Maybe you’ve noticed we’ve been practicing pull & push strength the past few weeks, time to see how that’s paid off in one of the most well known benchmark workouts. 

*Pull ups can be scaled to ring rows, jumping pull ups or banded pull ups

*Push ups can be scaled on knees or an incline

 

Accessory

Optional if there’s time left

In 10 min try to accumulate as much UB time as possible in the following complex:

  • 5″ hollow body hold, 5 V-ups, 5 hollow body rocks

*Add 2-5 reps or seconds each round

Friday 16 February

Warming Up

  • Farmers & lumberjacks game

Into 1-2 sets of:

  • 10 kang squats
  • 5 jefferson curls
  • 30-60″ D-ball hold

 

WL: WOD/ST

Prep barbell and talk strategy

Workout

5 min on / 5 min off x 3

With your buddy alternate full rounds (each buddy does 3 rounds)

6 rounds of:

  • 15 GTOH @ 45/35 kg
  • 15 burpees over barbell
  • 15 D-ball squats / 8 D-ball to shoulder (alternate rounds, so 3 rounds have to be squats, 3 rounds have to be D-ball to shoulder. Yes, this means one buddy does 2 x squats and the other 1 x squats and vice versa)
  • AMRAP burpees over D-ball

*RX = start at 45/35 kg and add 5-10 kg each set – use 50-35 kg D-ball

I = start at 35/25 kg and add 5-10 kg each set – use 50/35 kg D-ball

B = start at 25 / 15 and add 2.5-5 kg each set – use 35 kg D-ball / 20 kg SB

*Your score is total burpees over D-ball collected in 6 sets.

Saturday 17 February

Warming Up

Rowing/ski-ing challenge

In teams of 2-3: each athlete tries to row or ski exactly 100 m, once you’ve stopped rowing you have to put the handle back and cannot touch it again.

For every meter you are over or under the 100 m, you and your buddy(ies) do 1 burpee (cap at 10 burpees)

Now turn away screen and each athletes tries again to row/ski exactly 100 m

For every meter you are over or under the 100 m, you and your buddy(ies) do 1 burpee (cap at 10 burpees)

 

Conditioning

In teams of 2 or 3 (beginners in teams of 3)

  • Row 1500 m as fast as possible – switch athlete every 100 m

3 min rest

  • Ski 1500 m as fast as possible – switch athlete every 100 m

 

Workout

In teams of 4:

Min 0:00-16:00

In 2′ on / 2′ off x 4 – each pair works 4 times 

  • Row 12/9 cal into AMRAP sync pull ups
  • Ski 12/9 cal into AMRAP sync TTB

Min 16:00-24:00 straight into:

  • Accumulate 300 wall balls as soon as possible (2 people can work at the same time)

*Flow: in teams of 4 – 2 athletes work and 2 athletes rest at all times. 2 athletes start both on their own row/ski erg. Once cals are completed they try to get as many synchronised TTB or pull ups in the remaining time of the 2 min. Once the clock hits 2 min, they stop and the new pair of athletes start on the same machine. After their round switch machines so each pair does each combination 2 x. At 16 min the team can go straight to the wall balls and complete a total of 300 wall balls as soon as possible. Only 2 athletes can work at the same time. The time cap for this part is 8 min.

Pull ups can be scaled to ring rows, TTB to knee or leg raises

Sunday 18 February

Warming Up

1-2 sets of

10/10 bird dogs

20 dead bugs

30″/30″ side plank

 

Strength: deadlifts & push ups

4 RFQ:

10 / 8 / 6 / 4 deadlifts

After each set:

10 (weighted) push ups

*Build weight each set. Rest as needed

 

Open workout 12.1

AMRAP in 7 minutes

  • Burpees to a target (6″)

The workout begins with the athlete in a standing position. Athlete must move from standing to flat on the ground (chest and thighs touching) to jumping to touching a target with both hands, 6 inches above their max standing reach.

Score is the total number of Target Burpees completed before the 7-minute clock stops.

Good Scores for “Open 12.1”

  • Beginner: <80 reps
  • Intermediate: 90-110 reps
  • Advanced: 120-135 reps
  • Elite: 140+ reps

Top scores:

  • Jason Burt 168
  • Arnrun Magnusdottir 145