Open Prep Program 1-Week Sample

Program Details:

  • 8-Week template with 5 days a week training included.
  • Instant downloadable pdf so you can plug your plan into your schedule ahead of time and make it work for you.
  • Dedicated online qualifier style program, structured around increasing athletes muscular endurance, work capacity, anaerobic power, and skills in a smart and efficient manner.
  • Designed to be completed as an ADD-ON to your regular gym classes before the class begins or in a separate session.
  • Bonus aerobic work: Twice per week you’ll get a rowing workout targeting different energy systems required to do well in the Open.
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Warm Up

3 Rounds

15/12 Cal Bike
10 Air Squats
5/5 Curtsy Lunges

Workout

A. EMOM 10

Odd: 40-60 Double Unders
Even: 10-16 Wallballs @20lbs-10ft/14lbs-9ft

EMOM stands for every minute on the minute.

Minutes 1,3,5,7 and 9 you will perform 40-60 double unders. Minutes 2,4,6,8 and 10 you will perform 10-16 wallballs.

Choose a rep range that will allow you to have at least 15 seconds of rest each minute.

B. 3 Rounds

Max T2B in 1 minute

Rest 1 minute between rounds.

C. For Time

30 BBJO @24/20”

Accumulate listed number of reps in as little time as possible. Break up as needed.

Aerobic Work (Optional)

4 Rounds

Row 750m @ moderate pace
Row 250m @ hard pace

Rest 3 minutes between rounds.

Cool Down

2:00 Pigeon Pose (each side) (Video)
1:00 Couch Stretch (each side) (Video)
1:00 Saddle Pose (Video)
1:00 Puppy Dog Stretch (Video)

Warm Up

3 Rounds

15/12 Cal Ski
10 Band Pull Aparts
10 TYIs

Workout

A. Every 2 Minutes x 5 Rounds

12-15 Cal Row
8-12 G2OH @95/65lbs

Power Clean & Jerk or Power Snatch, Athlete’s choice.

G2OH stands for ground to overhead.

Choose a rep range that will allow you to have at least 30 seconds of rest each round.

B. EMOM 10

Odd: 8-12 Dumbbell Deadlifts @50/35lbs x2
Even: 8-12 Box Jumps @24/20”

C. For Time

30 Dumbbell Thrusters @50/35lbs x2

Accumulate listed number of reps in as little time as possible. Break up as needed.

Cool Down

1:00 Bottom of The Bench Dip Stretch (Video)
:30 Kneeling Triceps Stretch (each side) (Video)
1:00 Thread the Needle (each side) (Video)
:30 Seal Stretch (Video)

Warm Up

3 Rounds

15/12 Cal Row
10 Russian Kettlebell Swings
10 Banded Good Mornings

Workout

A. EMOM 10

Odd: 40-60 Double Unders
Even: 10-16 T2B

B. 3 Rounds

Max distance HSW in 1 minute

Rest 1 minute between rounds.

C. For Time

30 C2B Pull-ups

Accumulate listed number of reps in as little time as possible. Break up as needed.

Aerobic Work (Optional)

5 Rounds

Row 300m @ very hard pace
Row 200m @ easy pace
Row 100m @ max pace

Rest 4 minutes between rounds.

Cool Down

1:30 Low Dragon Stretch (each side) (Video)
1:30 Half Saddle Stretch (each side) (Video)
1:00 Supine Twist (each side) (Video)
1:00 Single Leg Forward Fold (each side) (Video)

Warm Up

3 Rounds

10 Burpees
5/5 Cossack Squats
5/5 Walking Lunges

Workout

A. Every 2 Minutes x 5 Rounds

8-12 DB Power Cleans @50/35lbs
4-6 Bar Muscle Ups (Video)

B. EMOM 10

Odd: 10-15 Deadlift @115/75lbs
Even: 10-15 STOH @115/75lbs

STOH stands for shoulder to overhead.

C. For Time

30 OHS @95/75lbs

Accumulate listed number of reps in as little time as possible. Break up as needed.

Cool Down

1:30 Frog Stretch (Video)
1:00 Couch Stretch (each side) (Video)
1:00 Supine Twist (each side) (Video)
1:00 Puppy Dog Stretch (Video)

Warm Up

3 Rounds

30 Double Unders (60 Single Unders)
10 Push-Ups
10 Plate Halos (each direction)

Workout

A. 5 Rounds

12 Dumbbell Power Cleans @50/35lbs x2
12 Dumbbell Front Squat @50/35lbs x2
50’ Dumbbell Front Rack Walking Lunge @50/35lbs x2

Rest 2 minutes between rounds.

B. EMOM 10

Odd: 8-12 Bar Facing Burpees (Video)
Even: 4-12 Alternating Pistols

C. For Time

100 Wallballs @20lbs-10ft/14lbs-9ft

Accumulate listed number of reps in as little time as possible. Break up as needed.

Cool Down

1:00 Seated Straddle Stretch (Video)
1:30 Pigeon Pose (each side) (Video)
1:00 Seated Forward Fold (Video)
2:00 Saddle Pose (Video)

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