Friday July 1st
22.07.01
OPEN WORKOUT 15.5
INTENDED STIMULUS
7:00-12:00.
Lighter loading that doesn’t require excessive rest.
Consistent pacing on the rower with fast transitions.
Finish the round of 27 by the 43:30 mark.
Final test-workout for our June “Thruster” focus.
RX
For time:
27-21-15-9:
Calorie row
Thrusters (95/65 lb)
LEVEL 2
For time:
27-21-15-9:
Calorie row
Thrusters (75/55 lb)
LEVEL 1
For time:
21-15-9-3:
Calorie row
Thrusters (45/35 lb)
SKILL WORK
Post-workout:
5 sets:
3 thrusters
– Increase loading across as many sets as possible.
STRETCHING
30 alternating scorpion stretches
1:00 piriformis stretch/side
WHITE BOARD BRIEF
Target time | 7:00-12:00
Today’s workout is one of the most infamous Open workouts, and it is the perfect test for our thruster capacity after a month of targeted thruster practice. Poll your class to see how many people have done this workout before discussing it.
This workout is metabolically challenging and certainly demands cardiorespiratory endurance, but the biggest obstacle is the fatigue that’s going to build up in the legs between the rowing and the thrusters.
We’re looking for athletes to move with intensity today. There are likely a lot of athletes who can do this workout, but not at the speed that we’re looking for. Communicate that we would rather see a lighter barbell and faster pace than an Rx loading with a lot of rest.
The reps descend, but the pace on each movement will significantly slow as the workout progresses. Expect the round of 27 and 21 to be similar in time. In order to know we’re hitting that 12:00 mark, we need to see that the 27 thrusters are finished by the 3:30 mark.
Finishing 27 thrusters by 3:30 into the workout will require an aggressive pace. We’ll spend plenty of time practicing and warming up before the workout to test and see if we can manage that speed to find a weight that is appropriate for the workout.
