Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-20:00
Warm-up
25:00-45:00
Workout 1: Strength II
55:00-85:00
Workout 2: 250328
95:00-100:00
Workout 3: Accessory – I
105:00-115:00
Stretching
Focus
– Macro: Gas Pedal
– Expect to see more efforts that challenge your ability to keep the gas pedal down. These will be high-power, short-duration efforts.
– We will also test a 1:00 max-calorie bike, Fran, and Nancy.
Warm-up (No Measure)
3 sets:
20 jumping jacks
10 leg swings/leg
20 walking lunges
15 banded side steps (moving right)
15 banded side steps (moving left)
100-meter jog
5 sets:
1-3 back squats
– Rest as needed between sets.
– Build in load.
– Increase speed and range of motion throughout the first 3 sets.
– In the final 5 sets, perform the movement you plan to use in the workout and build up to the weight for your first set.
Back Squat (Strength II
On a 20:00 clock:
Build to a 1-rep-max back squat)
– Welcome to week six of the second 2025 Strength 1 lifting cycle. This is a test week. The goal is to build to a heavy 1-rep.
– Within the 20-minute clock, aim to complete 6-10 total lifts. Any more than 10 lifts and you are not getting enough rest between efforts.
– Be sure to warm up to at least 50% of your recent 1-rep-max before starting the 20-minute clock.
250328 (Calories)
Every 2:00 for 8 rounds:
15 wall-ball shots (14/20 lb) (9/10 ft)
Max-calorie row
– Rest 2:00 between rounds.
Stimulus & Goals
– 1:00+ for row calories per round.
– Advanced athletes should push to hold for 20+ calories per round; intermediate and beginner athletes should start at a pace they can easily maintain and gradually try to increase the pace as able.
– Unbroken wall-ball shots without excessive straining.
Strategy
– Use the first few rounds to see what you are capable of. You want to avoid coming out too hot and then seeing your calories plummet. Stay consistent, and if anything, try to end your last few rounds with your best sets.
Modifications
Wall-ball shots | Load, height, reps, range of motion, med-ball squats, dumbbell push presses
Row | Bike, ski, shuttle runs
Accessory – I (Checkmark)
3 sets:
:20 single-arm ring plank hold (right)
:10 rest
:20 single-arm ring plank hold (left)
:10 rest
:20 Russian twist (14/20 lb)
:10 rest
:20 seated leg raises
:10 rest
– Lower a single ring down to a few inches off the ground. You can decrease the difficulty of the plank hold by walking your feet forward to make your body more vertical. Choose an option that allows you to hold for as much of the 20 seconds as possible.
– Use a medicine ball or dumbbell for the Russian twists.
– For the seated leg raises, try to keep your shoulders over your hips. If needed, make the movement easier by leaing back.
Stretching (Checkmark)
2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg
