Training For The Open

The training is meant to be completed as an ADD-ON to your regular gym classes, ideally before the class begins. For novice athletes, it may just be enough stimulus to use this as a COMPLETE program, without any additional volume. For most days, please allow approximately 30-40 minutes to complete all parts (A, B & C).

If time is an issue, feel free to only perform parts A & B, removing part C from your training. You will still get the correct amount of movement loading per week for all movements that are most likely to appear in online qualifiers.

It’s recommended to follow days in a given order, but an athlete is free to move days around based on what their gym’s programming looks like for a given week.

The program is meant to be completed at 70-80% effort when in conjunction with your gym’s class programming. Be smart and do not go “all out” on each training piece.

Choose an appropriate number of reps based on your personal work capacity and skill level. You should not be “redlining” or failing any reps. Scale up or down as necessary.

Day 1: Aerobic | Low Impact

A. EMOM 10
Odd: 40-60 Double Unders
Even: 10-16 Wallballs

B. 3 Rounds
Max T2B in 1 minute
Rest 1:00 b/t rounds

C. For Time (5 min after Part B)
30 BBJO @24/20”

Day 2: Aerobic | BB/DB Cycling

Every 2 Minutes x 5 Rounds
12-15 Cal Row
8-12 G2OH @95/65lbs (Power Clean & Jerk or Power Snatch, Athlete’s choice)

B. EMOM 10
Odd: 8-12 DB Deadlifts @50/35lbs x2
Even: 8-12 Box Jumps @24/20”

C. For Time (5 min after Part B)
30 DB Thrusters @50/35lbs x2

Day 3: Aerobic | Gymnastics

A. EMOM 10
Odd: 40-60 Double Unders
Even: 10-16 T2B

B. 3 Rounds
Max distance HSW in 1 minute
Rest 1:00 b/t rounds

C. For Time (5 min after Part B)
30 C2B Pull-ups

Day 4: Gymnastics | BB/DB Cycling

Every 2 Minutes x 5 Rounds
8-12 DB Power Cleans @50/35lbs
4-6 Bar Muscle Ups

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

C. For Time (5 min after Part B)
30 OHS @95/75lbs

Day 5: Lower Body Endurance

A. 5 Rounds
12 DB Power Cleans @50/35lbs x2
12 DB Front Squat @50/35lbs x2
50’ Front Rack Walking Lunge @50/35lbs x2
Rest 2:00 b/t rounds

B. EMOM 10
Odd: 8-12 Bar Facing Burpees
Even: 4-12 Alternating Pistols

C. For Time (5 min after Part B)
100 Wallballs @10/9ft target

These sample workouts were taken from our 8-Week Open Prep Program.

Learn more about the full program here.

If The Open or a similar style Online Qualifier is important to you, you need to start training movements and energy systems that are required and not just doing random workouts.