Open 21.3 Foundations
The Open
Workout description
For Total Time: - 15 Air Squats - 30 Sit-Ups - 15 Thrusters with Stick Rest 1 Minute before Continuing with: - 15 Air Squats - 30 Dumbbell Row, 10 lb. (15 Left/15 Right) - 15 Thrusters with Stick Rest 1 Minute before Continuing with: - 15 Air Squats - 30 Push-Up - 15 Thrusters with Stick Workout 21.4 Begins Immediately Upon Completing or Reaching the Time Cap for 21.3. Time Cap: 15 Minutes.
Warmup:
10
min
Equipment:
Barbell, Dumbbell
Air Bike
Cooldown:
5
min
Modality:
Gymnastics, Weightlifting
Coaching notes
Begin with the air squats, focusing on depth and proper alignment to set a solid foundation. Move into the sit-ups, engaging your core to ensure each repetition is controlled and effective. During the thrusters with the stick, emphasize the power generated from your legs as you press overhead. Use the 1-minute rest to recover and prepare for the next set. As you progress to the dumbbell rows and push-ups, keep your form tight to maximize efficiency and stay strong throughout.
Open 21.3 Foundations
The Open
Workout description
For Total Time: - 15 Air Squats - 30 Sit-Ups - 15 Thrusters with Stick Rest 1 Minute before Continuing with: - 15 Air Squats - 30 Dumbbell Row, 10 lb. (15 Left/15 Right) - 15 Thrusters with Stick Rest 1 Minute before Continuing with: - 15 Air Squats - 30 Push-Up - 15 Thrusters with Stick Workout 21.4 Begins Immediately Upon Completing or Reaching the Time Cap for 21.3. Time Cap: 15 Minutes.
Warmup:
10
min
Equipment:
Barbell, Dumbbell
Cooldown:
5
min
Modality:
Gymnastics, Weightlifting
Coaching notes
Begin with the air squats, focusing on depth and proper alignment to set a solid foundation. Move into the sit-ups, engaging your core to ensure each repetition is controlled and effective. During the thrusters with the stick, emphasize the power generated from your legs as you press overhead. Use the 1-minute rest to recover and prepare for the next set. As you progress to the dumbbell rows and push-ups, keep your form tight to maximize efficiency and stay strong throughout.