Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-35:00
Workout 1: 250315
45:00-65:00
Workout 2: Strength II
75:00-85:00
Workout 3: Accessory – I
90:00-100:00
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)
2 sets:
:10 jumping jacks, slow
:10 jumping jack, moderate
:10 jumping jacks, fast
:20 alternating reverse lunges
:20 ring rows
:20 burpees
1 set:
20 mountain climbers
10 ring push-ups or ring dips
10 medicine-ball front squats
10 pull-ups
10 medicine-ball push presses
1 set:
5 small kip swings + 5 big kips
5 wall-ball shots
1-3 strict ring pull-ups
5 wall-ball shots
3 kipping ring pull-ups + 3 chest-to-bar ring pull-ups
5 wall-ball shots
1-3 ring muscle-ups
– Use this progressive warm-up to build to the ring muscle-up.
– While practicing your ring muscle-ups work on keeping your legs straight longer to help with the transition.
– If you do not have a ring muscle-up, perform low-ring transitions and increase the difficulty as needed.
250315 (AMRAP – Rounds and Reps)
AMRAP 15:
3 wall-ball shots (14/20 lb) (9/10 ft)
3 ring muscle-ups
– Continue to add 3 reps to the wall-ball shots until time expires.
Stimulus & Goals
– Make it to the round of 21 wall-ball shots or further.
– Wall-ball shots in sets of 12+.
– Unbroken muscle-ups in the early rounds.
Strategy
– Maintain unbroken sets of wall-ball shots, but not at the expense of reaching fatigue/failure in your press. Begin to break your wall ball sets as needed to successfully complete the sets.
– Challenge yourself to maintain unbroken muscle-up sets for as long as possible. Don’t jump up to the rings until you are confident and focus on your swing and your transition on each rep.
Modifications
Wall-ball shots | Load, target height, med-ball front squats, dumbbell push presses
Ring muscle-ups | Reps, jumping muscle-ups, low ring transitions
Back Squat (Strength II
Back squat
2-2-2-2-2+)
– Welcome to week four of the second 2025 Strength 2 lifting cycle where we continue to build strength in the back squat.
– Use the same load for sets 4 and 5, but go for more than 2 reps in that final set without pushing to failure.
– Rest as needed between sets.
Accessory – I (5 Rounds for weight)
EMOM 10:
Min. 1 | 20 GHD sit-ups
Min. 2 | 10 dumbbell bench presses
– All GHD sets should be unbroken; scale range of motion or reps if necessary.
– Increase the loading of the dumbbell bench press across as many sets as possible, but maintain unbroken reps.
– If you don’t have a GHD, perform weighted sit-ups (14/20 lb).
Stretching (Checkmark)
2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg
