10/11/2019

Functional Fitness

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The Open’s here. 20.1 is a pretty simple workout pretty similar to the type of workouts we’ve been training the past several months. Strategy for this workout is pretty straightforward - just go. Don’t come out too hot and burn out too fast. Ideally, you want to increase your pace as you go. Start out at a comfortable pace for the first 5 rounds, and then pick it up on the back half.

I did it this morning and finished at 12:41. Held a roughly 1:05-1:10 pace for the first 5-6 rounds (I wanted to hit 11min ish) and then dropped to a roughly 1:30-1:45 pace for the last 4-ish rounds. I definitely came out too fast and my grip/hip flexors blew up. I would recommend stepping up from your burpees to save your hip flexors. I didn’t really have any issues on the G2O, it was mainly the burpees. Very sneaky workout. The first 3-4 rounds aren’t bad, but the back rounds can get you if you aren’t pacing properly.

A/B mandatory. C/D optional.

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A. 20.1

10 RFT (15 min cap)

8 ground to overhead (95/65)
10 bar facing burpees

B. Accessory

Handstand hold 3x30s

Pendlay row 3x12

Strict ring dip 3x12

C. Strength

Push press 4x4

D. Work Capacity

Air bike

3 rounds for max cals

2 min moderate
1 min hard
2 min recovery
1 min hard
3 min recovery

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