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Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-45:00
Workout 1: 250421
55:00-75:00
Workout 2: Strength II
85:00-100:00
Workout 3: Accessory – I
105:00-115:00
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, bike, or ski
Soldier kicks
Alternating quad stretch
High knees
Butt kickers
Alternating walking lunges
Broad jumps
Skip for distance
– Perform 25 ft down and back for each movement.
2 sets:
200-meter run
– Rest 1:00 between sets.
– Increase your pace across each of the first two sets.
– In the final two sets, dial in your workout run pace.
250421 (5 Rounds for time)
Every 5:00 for 5 rounds:
400-meter run
Stimulus & Goals
– Each run effort in 2:30 or less.
– Between a 3:1 and 2:1 work to rest ratio.
– About 25 minutes of total time.
– Compare to 241205.
Strategy
– Maintain consistency in each of your efforts. Avoid performing an all-out effort and then falling off.
– Focus on lowering your heart rate during your rest time before the next interval.
Modifications
Run | Distance, substitutions
Run substitutions: | 1,000-m C2 bike, 1,250-m Assault or Echo bike, 500-m row or ski
Shoulder Press (Strength II
Shoulder press
3-3-3-3-3+)
– Welcome to week three of the next 2025 Strength 2 lifting cycle where we focus on the shoulder press.
– Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.
– Rest as needed between sets.
Accessory – I (AMRAP – Reps)
EMOM 12:
Min. 1 | 5-10 strict toes-to-bars
Min. 2 | 10-15 burpees
– Aim to get through the burpees as quickly as possible to make the toes-to-bars a bit more challenging.
– Scale the toes-to-bars by getting your knees up as high as possible on each rep.
– Scale the burpees to up-downs.
Stretching (Checkmark)
Accumulate:
:30 lacrosse ball roll bottom of each foot
:30 standing hamstring stretch/side
:30 calf stretch/side
