It’s here the last Open workout for 2015. We have seen some incredible performances throughout these past five weeks, a lot of firsts, and a lot of members that broke through their comfort zones showing a glimpse into some untapped potential.
This last workout is going to test your willpower as much as it will your mechanics and fitness. A fast paced, thruster/row combination that will have you questioning whether or not you want to go to that dark place. Luckily, for us, we did a combination very similar to this on Monday. For two weeks in a row now we have hit some workouts on Monday that have set the stage for the upcoming Saturday (HSPU’s and Heavy Cleans, Row/Burpee Box Jump/Thruster). Most of you know what it feels like to row for 20-30 calories, and all of you know what the 95/65lb Thruster feels like. If you gameplan this one correctly it will still be horrible but you will be able to stay consistent throughout the entire workout and finish with a final push right at the end.
The goal for the Thrusters is to keep long sets of reps for the entire workout. If you are a top level athlete, the goal will be to find it within yourself to go unbroken for all of the reps. This will be very difficult for the majority of us, so if you are going to put the bar down and “rest” make sure that it is a planned rest. Have your rests in your mind already, for example…”On the 27’s I’m going to go 10-9-8 with a 2 breath rest in between each set”. The pacing for this workout should be to hit 90-95% effort on the 27, 21, and 15, then try to hold on and survive the 9’s. If you rest and put the bar down on the Thrusters, the reps stop entirely while the time keeps going. During the Row you can slow down to a pace that allows you to recover while still recording calories, even if the calories are coming slowly. This is why the pace on the Thrusters must be fast. Even though the pace is fast, the actual reps on the Thrusters don’t necessarily need to be. These do not need to be your Fran style “all out” Thrusters, but rather controlled precise Thrusters. Smooth is fast on these ones. For this workout, I am recommending Weightlifting shoes and knee sleeves if you’ve got them. We want that Thruster to be as clean and efficient as possible and these two items will help you.
Like I mentioned in the above paragraph, there is an opportunity to recover on the row if you need it. So whatever you do just keep moving on the rower. Transition quickly from the bar back to the rower jump on and just start pulling, even if you don’t think you can. Trust me, it will be there. The rower pace should be done as if you were doing 2000m for time. With a 2000m row you obviously can’t hold your 500m pace, but you should be able to maintain power with each stroke hitting a rate of around 26-32 strokes per minute. Remember that it’s for calories, not distance. This means the power generated with each pull is what matters most, not how fast you pull. You can actually slow down your usual rowing strokes as long as you are creating powerful pulls each time. Since you don’t have to worry about rowing super fast you can actually leave the straps for your feet somewhat loose. Keep them tight enough so that your feet make contact with them on your return stroke, but loose enough so that you can just move you foot up and out when you are done rowing. This will save you seconds on your overall time and make for a smoother transition from the barbell to the rower. For those of you that are good at rowing you can also increase your erg setting slightly higher than what you would normally use. This does not mean cranking it up to 10, but going up 1/2 to 1 more could benefit you.
5-10 of the usual aerobic work (running, slow airdyne, anything to warm your body up and get blood moving)
5 minutes of dynamic Range of Motion work (leg swings, jumping squats, spiderman high knee with a twist, overhead squats with a PVC)
After all your prep work, you will need to go “hot”. This may seem weird for some of you, but we need to get your body primed for the suck that it is about to encounter. The goal here is to fire the same movement patterns found in the workout while getting the heart rate to the level it will be at during the actual workout.
1 Power Clean (135/85)
1 Front Squat
1 Push Press
Airdyne 10 Calories
3 Heavier than Rx’d Thrusters (I want to overload the system, that way the set of 27’s at 95/65 doesn’t seem that bad)