22.3

For Time

21 Pull Ups
42 Double Unders
21 Thrusters
18 Chest to Bar Pull Ups
36 Double Unders
18 Thrusters
15 Bar Muscle Ups
30 Double Unders
15 Thrusters

Weights: (95/65lbs, 115/75lbs, 135/85lbs)

Timecap: 12 minutes

WARM UP

5:00 Row@Z1 or Conversational Pace

Activation:

Spiderman Lunge with Rotation: x8/side
Hip Fire Hydrant: x8/side
Wall Angel: x20

2 Sets
Hollow Hold + Hollow Rock x0:20 + 10
Arch Hold + Arch Rock: x0:20 + 10
Paused Bird Dog: x8/side

General Warmup:

2 Sets
DB Cuban Press: x8-10
Banded, Straight Arm Lat Pull Down: x15
Scap Pull Up + Strict Pull Up + Beat Swing: x8 + 3 + 5

Specific Warm Up:

Air Bike:
3 Sets
:20 Build Up
:10 Sprint
:30 Easy Spin

1 set@75%
5 Pull Ups
20 Double Unders
5 Thrusters@95/65

1 set@80-85%
5 Chest To Bar
20 Double Unders
3 Thrusters@115/75

1 set@90+%
3 Bar Muscle Ups
20 Double Unders
3 Thrusters@135/85

WARM UP

• Overall control and building into a high intensity is the overarching pacing theme in 22.3. Having a concept of where you need to be at what time is important but this isn’t a workout with a general pacing needs to be your primary concern.
• This workout can be thought of as a Fran variation and at times the pacing and intensity will feel the same but it is a significantly longer workout and should not be thought of exactly the same as Fran. From a pure energy system view this workout should start more aerobic and should only move into an anaerobic zone as you finish the second set. If your movement efficiency is good the last set should definitely give you that full on Fran feeling.
• Muscular Endurance on this one is going to be an issue for a lot of athletes especially if you’re planning on doing the majority of this workout unbroken, Grip and Pressing fatigue will more than likely be the biggest limiters. The combo of thrusters, double unders and BMU all fatigue the shoulders and triceps and when done in large sets and at a fast pace the possibility of your shoulders or triceps hitting muscular failure becomes quite high.
• With the idea of managing your muscular endurance in mind it is important to determine your plan for this workout and if you’re going to plan to break or go unbroken. We strongly believe that for the overwhelming amount of athletes planning some strategic breaks in this workout will lead to an overall faster time. The most obvious places to plan a break are going to be on the second set of thrusters as well as the BMU and the last set of thrusters. Most people will get to the last bar and think i have to go and stay unbroken but it is always better to choose to break before your body forces you and we think there will be a large amount of athletes that slow down significantly because they attempt to perform the last 15 thrusters unbroken. We suggest having planned breaks as well as a plan A and plan B for the last bar. A well thought out plan A might be to break the 15 reps into 8 and 7 and a plan B may be to start with 6 and perform fast triples until you finish.
• All breaks should be planned as cluster style sets. This will lend itself to intentional rest periods and transitions. You don’t want to end up in a position where this workout forces you to take breaks. The most successful athletes will be those who plan when their breaks are and how long they will be resting.
• Controlling speed of movement early is important, yes this workout is about your ability to go but you CANNOT start this moving as fast as possible. A logical starting point in this workout is going to be at about an 80% pace. Building into your desired intensity and pace should be your goal in order to be sustainable and keep a consistent movement pattern.
• From a gymnastics perspective the emphasis will be on grip management. Ensuring that you keep a light grip on all reps will be important and will also help you have a faster and shorter cycle time. If you end up trying to push so hard that you have a longer cycle time on your reps than normal you will experience even greater grip fatigue.
• While grip management does play a major role in this test, so does pressing. If pressing and lockout during Fran becomes a problem for you, you can expect even more fatigue on 22.3. Adding the Bar Muscle Ups at the end of this workout makes the overall pressing fatigue more of a reality and concern.
• In order to manage your cycle time, you need to consider what your breakdown and rest periods are going to look like on all pulling exercises. It’s easy to recommend a fast cycle time on gymnastics exercises not under fatigue. Making sure that your planned rest periods allow you to keep a consistent movement pattern is key. Once pulling muscles are fatigued, you won’t likely recover out of it, so consider a plan that allows you to have a fast cycle time and manages your grips.
• All breaks should be planned as cluster style sets. This will lend itself to intentional rest periods and transitions. You don’t want to end up in a position where this workout forces you to take breaks. The most successful athletes will be those who plan when their breaks are and how long they will be resting.
• When performing Thrusters, consider being present and performing what we call “Active Thrusters”. Many people just look at a Thruster as a Front Squat into a Press but we urge athletes to have a great deal of emphasis on using the jumping exercises we spend all year developing and focusing on a hard hip extension, this will allow you to manage more of your pressing. Once your bar has reached full extension, make sure you are keeping a light grip on the bar and actively using your lats to pull the bar down.