CAP Compete – Sat, Mar 22

Clamtown CF – Location – CAP Compete

Workout Order Notes (No Measure)

0:00-15:00

Warm-up

20:00-45:00

Workout 1: 250322

55:00-75:00

Workout 2: Strength II

85:00-100:00

Workout 3: Stamina I

105:00-110:00

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)

1 set:

2:00 bike, row, or ski

:30 alternating single-leg toe touches

:30 inchworms

:30 air squats

1 set:

:30 pike push-ups from the floor

:30 up-downs

:30 kettlebell deadlifts

:30 walking lunges

1 set:

:30 burpees

:30 single-dumbbell swings/arm to eye level

:30 goblet squats

2 sets:

8 walking lunges

6 kettlebell swings

4 kettlebell goblet squats

2 single-dumbbell devils presses

– Rest 1:00 between sets.
– Use the first few sets to elevate your heart rate and move your body through full range of motion.

– In the last two sets, practice the loading and movements you are going to perform in the workout.

250322 (Time)

5 rounds for time with a partner:

40 walking lunges

30 kettlebell swings (35/53 lb)

20 kettlebell goblet squats (35/53 lb)

10 single-dumbbell devils presses (35/50 lb)

– Split work as desired.
Stimulus & Goals

– 15:00-23:00.

– Lunges in :40-1:20.

– Kettlebell swings in 1:00-1:30.

– Goblet squats in :30-1:00.

– Devils presses in :45-1:30.

Strategy

– If you don’t have a partner, cut the reps in half and perform the workout as an individual.

– Challenge yourself to move from the kettlebell swings into the goblet squats without putting the kettlebell down for as many rounds as possible.

Modifications

Walking lunges | Reps, low box step-ups

Kettlebell swings | Load, range of motion

Kettlebell goblet squats | Load, squat to a target, air squat

Single-dumbbell devils presses | Load, burpees with no devils press

Back Squat (Strength II
Back squat
10-8-8-6-6

)

– Welcome to week five of the second 2025 Strength 2 lifting cycle. This is a deload week and then next week, we will test our 1-rep back squat.

– Focus less on loading and more on moving the weight smoothly while maintaining sound technique.

– Rest as needed between sets.

Stamina I (Distance)

On a 15:00 clock:

Bike, row, or ski for distance

– Every minute perform a :15 sprint.
– Score is total distance; scores will be different per which machine you use.

– Start at a slow-to-moderate pace, and increase your pace as much as possible during the 15-second sprints.

– Hold a sustainable recovery pace and then push the sprint paces close to 100% effort. Ride as slow as you need to after each sprint to be able to repeat that sprint pace.

– Use any bike available or substitute run or ski as needed.

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