Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-35:00
Workout 1: 240101
45:00-60:00
Workout 2: Strength III
70:00-90:00
Workout 3: Accessory – I
95:00-105:00
Stretching
Focus
– Macro: Sport and testers month
– Expect to see more workouts that test your fitness and capacity.
Warm-up (No Measure)
1 set:
1:00 jog, bike, row, or ski
10 alternation Samson stretches
10 kip swings
5 inchworms
1 set:
:30 jog, bike, row, or ski
15 air squats
10 kip swings
5 inchworms
1 set:
:30 jog, bike, row, or ski
10 wall-facing squats
5 inchworm + push-ups
1 set:
200-meter run
5 hand-release push-ups
10 walking lunges
1 set:
400-meter run
5 hand-release push-ups
10 walking lunges
2 sets:
10 single-arm dumbbell overhead lunges
– Build in load.
– Use the first few sets of this warm-up to elevate your heart rate and get your body moving through full range of motion.
– Gradually increase your speed to find your workout pace.
– Increase dumbbell loading in the last two sets to find your workout weight.
240101 (Time)
For time:
800-meter run
50 hand-release push-ups
50 single-arm dumbbell overhead walking lunges (35/50 lb)
800-meter run
Stimulus & Goals
– 10:00-15:00.
– Run efforts in 3:00-4:30.
– Hand-release push-ups in 2:00-4:00.
– Single-arm dumbbell overhead lunges in 1:15-3:00.
– Moderate-duration chipper that uses both upper and lower-body interference to challenge and develop muscular endurance.
Strategy
– Today’s workout is a chipper-style effort with a run at the beginning and end.
– Keep chipping away at the reps until you are done, minimizing long extended breaks and continuing to move.
– Switch hands on the overhead lunges as much as needed.
Modifications
Run | Distance, substitutions
Hand-release push-ups | Reps, hand-release push-ups from the knees, hand-elevated push-ups on a box
Single-arm dumbbell overhead walking lunges | Load, single-arm dumbbell front rack walking lunges, unloaded walking lunges
Weighted Pull-ups (Strength III
7 sets:
3 weighted pull-ups
– Rest 1:00-2:00 between sets.)
– Increase loading across as many sets as possible; perform the same weight for multiple sets if needed.
– Use a dumbbell, medicine ball, vest, or weight belt to add load to the pull-ups.
– If you are not yet able to perform a pull-up, find the smallest assistance band possible that allows to you perform three smooth and controlled reps.
Accessory – I (4 Rounds for weight)
7 sets for load:
Backward walking sled pull (100 ft)
– Walk backward as you pull the sled with a rope or a strap.
– Increase loading across each set as long as you can complete each set without breaking.
– Rest 60-90 seconds between sets.
Stretching (Checkmark)
1 set:
1:00 calf stretch/side
1:00 couch stretch/side
