18.5 Warm-up and Strategy

The old phrase, “the shorter the workout the longer the warm-up” is ringing true with this one.Your warm-up is going to be crucial. Here’s what we suggest:Part 1:6 Rounds1 min. AA at moderate pace1 min. row at moderate pace*Add in some PVC pass-throughs and Ido portal squat routine work h/w each roundsPart 2:2-3 Rounds30 ft. banded monster walks10 DB Cuban presses – light30 sec. hollow arch skill work rings10-20 sec. upright ring holds (ring support)5 air squats10 DB high pulls light weight30 sec. hollow arch skill work bar5 air squats15 stir the pots*During part two, complete 30-40 seconds of moderate/easy spin/row to keep heart rate comfortable elevatedPart 3:2 Rounds6 cap only pull-ups6 scap only HSPU1-2 strict pull-ups5 OHS at 75/551-2 C2B5 thrusters*During part three, complete 30-45 seconds of moderate/easy spin/row to keep heart rate comfortably elevatedPart 4:2 Rounds3 rep round at Game pace (check splits)3 rep round at threshold3 rep round at easy recovery pace250 m easy row90 sec moderate spin*If the volume of the pull-ups is limited, then cut the pull-ups in the warm up to one, then easy spin 2-4 min.Listen to Brute coaches Adrian Conway and Nick Fowler for the rest of their tips on tackling this final Open workout for 2018. Give ‘em hell!