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Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-35:00
Workout 1: 250418
45:00-65:00
Workout 2: Strength II
75:00-85:00
Workout 3: Skill I
90:00-100:00
Stretching
Focus
– Macro: Endurance and stamina
– Expect to see more workouts that challenge your ability to maintain a sustainable effort across longer durations. This is the exact opposite of the month of March.
– We will also test Kelly, Andi, and Fight Gone Bad.
Warm-up (No Measure)
2 sets:
100-meter jog
5 inchworm push-ups
10 banded pass-throughs
15 banded pull-aparts
1 set:
200-meter jog
10 lunges
10 up-downs
1 set:
30 jumping jacks
20 mountain climbers
10 reverse lunges
1 set:
10 Russian dumbbell swings/arm (workout weight)
50-meter farmers carry
1 set:
10 single-dumbbell reverse lunges
5 burpees
50-meter farmers carry
– This progressive warm-up is intended to get you primed for the box jump-overs.
– The first section gets the joints greased and the body moving.
– Start with a dumbbell that’s lighter than what you plan to use for the workout. Then, increase the loading across the warm-up.
250418 (Time)
3 rounds for time:
20 single-dumbbell reverse lunges (35/50 lb)
20 burpees
200-meter farmers carry
Stimulus & Goals
– 12:00-15:00.
– Lunges in :40-1:00.
– Burpees in 2:00 or less.
– Farmers carries in 2:30 or less.
Strategy
– Push the pace on the farmers carry. Move as quickly as possible to limit the amount of time you spend holding it.
Modifications
Single-dumbbell reverse lunges | Load, reps, low-box step-ups
Burpees | Reps, up-downs
Farmers carry | Load, distance
Shoulder Press (Strength II
Shoulder press
4-4-4-4-4+)
– Welcome to week two of the next 2025 Strength 2 lifting cycle where we will focus on the shoulder press.
– Use the same load for sets 4 and 5, but go for more than 4 reps in that final set without pushing to failure.
– Rest as needed between sets.
Skill I (5 Rounds for reps)
Every 2:00 for 5 sets:
30 double-unders
1-5 strict ring muscle-ups
– Ring muscle-ups must be unbroken.
– This session is a challenging skill piece following a metabolically intense workout.
– The intent is to practice strict ring muscle-ups under fatigue, both from the double-unders and the training session.
– The double-unders shouldn’t take longer than 25 seconds. Scale the volume to be able to get to the rings quickly.
– Adjust the volume of each set, or scale to low-ring transitions, to stay consistent on the muscle-ups.
Stretching (Checkmark)
3 sets:
:30 pigeon stretch / side
10 alternating scorpion stretch
