Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-40:00
Workout 1: 250404
50:00-60:00
Workout 2: 250403
70:00-90:00
Workout 3: Stamina I
95:00-105:00
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:
1:00 row (easy)
10 alternating Spiderman stretches
10 leg swings/leg (across body)
1 set:
200-meter run (easy)
20 mountain climbers
10 single-arm kettlebell deadlifts/arm
:30 plank hold
1 set:
:30 row (moderate)
20 mountain climbers
5 single-arm kettlebell swings to eye level/arm
:20 side plank hold/side
1 set:
200-meter run (moderate)
20 mountain climbers
10 kettlebell swings
10 sit-ups
1 set:
:30 row (fast)
20 mountain climbers
10 kettlebell swings
10 sit-ups
– Today’s warm-up is progressive in nature. Each set builds on the previous and gets more challenging.
– By the end, you should perform the movements for workout 1. If you get to a movement that is too difficult, simply go back to the movement that you were previously successful with.
250404 (Time)
For time with a partner:
100-calorie row
50 synchronized sit-ups
100 kettlebell swings (35/53 lb)
50 synchronized sit-ups
100-calorie row
Stimulus & Goals
– 16:00-20:00.
– Complete each row close to 5:00.
– Partners trade-off in quick sets.
– Light-to-moderate kettlebell load.
Strategy
– If you don’t have a partner, cut the reps in half and perform the workout as an individual.
– Communicate with your partner and formulate a plan.
– The non-working partner during the kettlebell swings will hang from the pull-up bar.
Modifications
Row | Calories, equivalent calories on another machine
Sit-ups | Reps, foot-anchored sit-ups, 1:00 plank hold
Kettlebell swings | Load, range of motion, kettlebell deadlifts, unloaded good mornings
250403 (AMRAP – Reps)
On a 10:00 clock:
250 double-unders
50 chest-to-bar pull-ups
Max-reps thrusters (105/155 lb)
Stimulus & Goals
– 20-40 total thrusters.
– 6:00 or less on the double-unders and pull-ups combined.
– Use a thruster load and pull-up option that allow for sets of 5+ reps or each.
Strategy
– Break up the double-unders as needed to save your grip on the pull-ups.
– Avoid pushing to failure on the pull-ups early on in the set. Choose sets that allow for minimal rest between sets.
– Aim to squat clean the first rep on your thrusters.
Modifications
Double-unders | Reps, timed attempts, single-unders, bike or row
Chest-to-bar pull-ups | Reps, pull-ups, supine ring rows, ring rows
Thrusters | Load, push presses, front squats
Stamina I (5 Rounds for calories)
5 sets for max calories:
3:00 air bike
– Rest 1:00 between sets.
– 30-50 calories each set.
– Consistent paces across the 3-minute effort.
– Build stamina and conditioning.
– Increasing the pace with each effort. Sets 4 and 5 should be at a pace that is challenging to hold for the entire 3 minutes.
– Keep your chest high and push/pull with your arms and legs.
Modifications
Air bike | Echo bike, assault bike, C2 bike, ski, row, run
Stretching (Checkmark)
1 set:
1:00 couch stretch/side
1:00 hamstring stretch/side
