So if you haven’t realized already 16.1 is all engine. The burpees and lunges make your breathing difficult after minute 5, after that it’s all about settling in and finding a pace that works for where you are as a an athlete. The pull-ups will be challenging for those that don’t necessarily have a ton of chest to bar pull-ups, but really the kicker here is breathing and pace. Start out too hot and this could be a very long 20 minutes. This workout is perfect for those that excel at longer distance; rowers and 5K runners. If this is you, and you have your pull-ups down, then my advice is expect to go to that “dark place” after minute 8 and stay there for a long time.
If you are one that struggles with going perhaps a little too fast in the beginning of a workout only to crash during the back end, my advice is stay calm and smooth for as long as possible. This includes your warmup, and pre-workout. Everything you do should be at a mellow pace, try to calm any nerves you may have and limit the amount of caffeine in your system. During your first couple rounds the goal will be to find a training pace where your heart rate is raised but your breathing is still controllable. No matter what, the workout is going to get challenging after 10 minutes, so your goal will be to not blow it out in the beginning and save some for the second half of the workout.
For Scaled: Scaled divisions are going to find that this is even more cardio than the Rx’d version. Legs and lungs are going to be burning! Finding and steadying your breath is going to be crucial here. This needs to be done during the jumping pull-ups and during the transitions from lunges to pull-ups. Consider this your time to catch up and steady yourself before jumping right back in and committing to another round.
Mobility is going to be huge in this workout. This many lunges accompanied with the push/pull of the burpees/pull-ups is going to be a challenge for those that struggle with the lunge, especially the overhead lunge. Because of this, extra time needs to spent in the warm-up ensuring that your shoulders, torso, and upper back are as “open” as possible.
Here are some great tips on the Pull-ups and Burpees that were presented by Opex fitness, one of the sources I go to during the Open.
• If your max set is 5 or fewer – singles the whole way
• If your max set is 5-9 – doubles
• If your max set is 10-15 – 3/3/2
• If your max set is 15-19 – 4/4
• If your max set is 20-30 – either unbroken or descending sets (6/2, 5/3)
• If your max set is 30+ – look for unbroken
• If you got 18+ in Open workout 15.2 you can take the pull ups hot
• Know your sets up front, don’t start a set and guess if you will need to come
down, it’s a time waster
• Breathing gets challenging.
• Look at “worming” the burpee to save eccentric load on the shoulders
• The legs can be a bit wider to lower range of motion
• If overhead mobility is hard/challenging consider moving through the lunges faster
because of challenge of extension/shoulders
Start out with Leg Swings, Inch Worms, and Bear Crawls
Begin to open the shoulders up with
20 PVC Passes
20 Around the Worlds
12 Overhead Squats with PVC
20 Steps of Lunge with an Overhead Reach and Stretch
20 Steps of “Chicken Walk”
AirDyne or Run for 2-3 minutes at a steady pace
5 Overhead Walking Lunge (75/55)
4 Bar Facing Burpees
*The overall goal is to get a light sweat going and to ensure that the shoulders and hips are as open as possible prior to starting your heat.