The Sevan Podcast - Our Quarterfinals Programming // Shut Up & Scribble Ep 23

Episode Date: November 25, 2023

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YouTube fam. Shut up and scribble after 23 with JR from Tennessee and Will and Taylor together, the butt buddies. And today we're going to talk quarterfinals programming. Ladies and gentlemen, this is the main event of the evening. So keep the political commentary to yourself, or as someone once said, shut up and scribble. It's time! It's time! okay so quarterfinals change this year talk wait a minute wait a minute wait a minute don't need to give some plugs to our sponsors oh wait guys we need sponsors anyone anyone who

wants to work with us let's go all right that was good i was gonna say what fucking sponsors let's do it we need some we need some people on our on our footer down there too all right continue well love it jr businessman uh yeah so quarterfinals qualify top 25 so taylor and jr have programmed their own quarterfinals taking that into account with how that changes programming, thinking about all that. Haven't seen each other's workouts yet. So whenever you guys see them, I'm really wanting to see both of them. Will, which one do you like more? You have to say.

I'll tell you after. Okay. I can't tell you. Taylor couldn't take that. Yes. This is the most nervous I've been for a show ever. To start, I think it's important to note that this is my group of workouts that, in my opinion, would be best suited for a 25% quarterfinal, qualifying age groups and individuals to semifinals while also being safe and somewhat

completable for 25 of the population like everyone can at least start the workouts they're not going to hurt people um and like i think more important not more important than anything like most important is that these take the right people to semifinals, both individuals and masters. Secondary to that, I think it's very important that the programming garners excitement. If you're looking for registrations, you have to put out a set of workouts that people want to register to do. If you just put out these dumb ass fucking workouts, nobody's going to want to do them. If you just put out these dumb ass fucking workouts, nobody's going to want to do them. I think in that same light, me and J.R. were talking a little bit about like, I wonder how they program the season.

Like, do they start with the games and work back? Do they start with the open and work forward? And I think with this new format specifically, like taking 25 percent to quarterfinals and then using those workouts to get the right 60 people or the right 40 fuck the right 40 people to semifinals for individuals and the age groups to me it would make i think it would be most logical brandon i don't have the years of experience that dave and boz have but i think it would be most logical to start with quarterfinals that's probably your biggest cut point you take the largest group of people and you cut it to the smallest, uh, at the most important choking point, start there. So you program quarterfinals. What are the five or six perfect workouts that are going to take the most important people from quarterfinals to semifinals for both individuals, age groups, while still being able to be completed by 25% of people who register. Then next, I think open, then next,

I think semifinals, then next, I think games. Games and semifinals, you have a ton of leeway, a lot of creativity, a lot, you have a massive, a bigger canvas, right? To be creative and to do cooler things and to do different things and a smaller field of people. Um, I think the open is next important because again, you're trying to drive registration. You're trying to garner excitement within the community. Um, so it's really important that the workouts that you put out are fun and look cool. And people are like are like damn can't wait to do this and sign up and see where i stack up whereas on the other hand if you just neglect the open and you put these dumb ass workouts in chances are registration is not going to be as good as it has in years past yeah i mean i'll echo a lot of the sentiments you just

said i think when boz went on with chase and talked about, actually, I think he said this on Spin Show, that the primary goal is to get the right people to semifinals based on the quarterfinals programming. Shortly after that, though, is to drive participation, to create workouts that will challenge the community who wants to continue their competitive season, be it for trying to make semifinals or just to see

how far they can get, what placing they can finish, even if they want to talk trash with their friends, he wants them to do workouts that people will see and not decide not to sign up for. So like you said, fun. Yeah. I mean, what does fun mean? You have your definition. I have mine, but at the end of the day, they need to be accessible. Now, when I sit down to write these quarterfinal workouts, it's really easy to make a progression-style workout for all five. Boz could do that. You could do that. But it would get kind of stale to have a workout that was always going to be wall walks, then strict handstand pushups, then handstand walks, or was going to be light barbell, moderate barbell, heavy barbell.

You could do that for all workouts and have them pay-to-play style where you have to prove you're fit enough to keep going. That's great. But at the end of the day, does that end up filtering for a specific kind of semifinals athlete probably so so i think it is appropriate for two to three of those and i think by necessity if you want the community to at least be able to do some work on every workout you need to have that style yeah but it's it is hard not to get too caught up into that. Carry away with that. I need to make sure everyone can do it. Because what's the primary goal? The primary goal is taking the right people to semifinals.

Sure. But I think you can do that while still allowing all top 25% to at least begin each workout, which we both took into consideration. And we're very, very focused on on making that work um the other thing i think it's important to know jeremy commented uh where's his comment there it is was it tough programming these while not knowing the open workouts it's interesting me and jr took completely two different paths here jr program these with the open in mind and whatever potential movements or progressions or implements he was assuming were used in the open, I programmed without the open in mind. I programmed the way I thought the season should be programmed. Quarterfinals first,

then work back to the open, then you program semifinals in the games um jr went assuming hey we already know that there's no it's been programmed this is going to be off of those um we don't know how they do it we don't know which way you know i don't know if my way is correct or his way that's just kind of how we both intuitively did it um yeah oh also one last thing this was this show's uh courtesy of keifer lami lami lami happy thanksgiving keifer miyami this is uh his idea great show idea he's a great dude too good yeah i'll say too like to jeremy's question most people are going to be able to predict or come up with their own quarterfinal style workouts after the open has transpired next next year at that point we've seen okay there's thrusters in the workout probably not gonna do thrusters and quarters hey there was a burpee heavy workout here

okay probably not gonna do a burpee heavy workout here oh they didn't use dumbbells at all in the open okay we can probably assume that dumbbells or kettlebells are going to be used in quarters so yeah it's interesting that taylor was just like i'm not even thinking about what may have already been programmed and i started my programming process saying to myself okay i'm going to assume that they did toes to bar in the open i'm going to assume that they did thrusters and i'm going to assume that they did thrusters and I'm going to assume that it is burpees. And from there, I just like create a mountain because as a programmer, you want to put everything in there because you're like, well, wait, how can you do toes to bar and not GHDs? How can you GHD and not toes to bar? How can you do thrusters and not overhead squat? How can you clean and not snatch? Those are the things that at least go through my head when

you're trying to pick movements, like you love them them all but you can't program all of them so you haven't so i kind of approached it that way like hey i'm just going to assume that these movements are off limits for me because some of them are gonna have been used in the open prior to does having them used in the open though make them off limits for quarterfinals because we've seen in years past where they've used two movements both in open and quarterfinals yeah i'm just defending myself because i definitely programmed every movement that i wanted in there well maybe that you wanted i mean maybe that you wanted but you didn't but like you didn't do five quartets like you didn't do five workouts with four or five or six different movements just so that you could get every single movement in correct correct yeah two two of the workouts which we'll see when we get there

testing two different general areas of skill are both very progressive and test a pretty good range of things the others are a lot more simplicity all right cool all right yeah so lastly before we actually start talking about the workouts before we see them, what we want to do is we want to show a workout, read through it. And then what Taylor and I both want to do, and we'll try to help keep each other on track, is we want to maybe give some inspiration why we chose this combination of movements. this combination of movements. Then we want to kind of give an idea of the stimulus or the targeted muscle groups that we want to hit. Then we'll probably get into, Hey, if you're a quarter finals level athlete, you know, you're not trying to make semis. How do you approach this workout? If there's a time cap, how do you game that? If there's a, you know what I think we should do, how do you do that? And then we'll get into the, Hey, like the semifinal athletes, you need to be sub eight on this.

Hey, you need to be able to do this unbroken or whatever. You know, we'll get into that. This is what we should do. I'm making this executive decision now. I'm going to evaluate your workouts off of choking point, how fast they need to be stimulus. And then you're going to do mine. That way we can. I mean, I'm already just insanely excited.

And if I get something wrong, correct me for sure. And vice versa. But I think that would, uh, I think that would be pretty cool because we both are opening ourselves up to really evaluating something for the first time live. Okay. So all right. So the only thing I'll say is if it's my workout, I take the lead and say what I need to say on it. And then you give that feedback. And then when it's your turn, I take the lead and say what I need to say on it, and then you give that feedback. And then when it's your turn, I'll try to let you go and not say, no, I don't think it's going to be shoulders at all. I think it's going to be blah, blah, blah. Yeah, but we're not that dumb wherever that's going to happen.

But right, go. Let's do it. Jared, are you going to read your own workouts out? Yeah, I'll read yours. This is crazy, dude. I'm so excited. This is better than an open announcement, dude. All right, workout one.

Four time, 120 wall balls, 20 and 14, both to a 10-foot target. 60 dumbbell bench press, 70s and 50s, 30 cleans, 205, 145. This is a choose-your-own-adventure style workout. While I feel very strongly that this style of workout should never be done in an in-person competition where you need to be able to watch a race, no one's racing, unless you're racing with a couple of your friends in quarterfinals, you're just doing them at your own gym for 99% of athletes, maybe not even with someone. So I always really, really liked that

open workout with the rowing wall balls and muscle ups where people got to kind of choose their own adventure. What I think this format really does is it allows for the second goal of quarterfinals more than anything else. Hey, I know I can't clean 205. OK, cool. Well, how am I going to manage these other 180 reps? I might only be able to get like 30 the bench press. So what am I going to do? I'm going to start out and I'm just going to bench press for five minutes and get as many as I can

get. When I get tired, I'm going to go over and do a set of 30 wall balls and I'm going to come back to bench. And then at the end, I'm going to try to PR my clean. Okay, cool. A competitor sees this workout and they say, you know what? I'm going to go 10 rounds, 12, six, three, and I'm going to try to do it faster than EMOM and I'm going to try to go, 12, six, three, and I'm going to try to do it faster than EMOM. And I'm going to try to go sub 10. Okay, cool. And then the next person comes in and they're like, I can hit 205, but maybe only a few of them. I know I can get the other 180 reps. So while I'm fresh, I'm going to try to hit a few cleans. Then I'm going to do some wall balls, come back to the cleans. Then I'm going to start whatever strategy. The opportunities are endless. The movements are difficult,

but even up through 54 years old, I'm confident they can hit that on a dumbbell. They can, they, they can clean it one time or 30 times. And then on the wall balls, I do think you need to have a volume squatting test, even if you only have five workouts.

So I did Holliman earlier this week. I knew it. Let me talk, bro. It was kind of my inspiration for this workout. I knew it. And it's just like, yeah, it was just kind of fresh on my mind. I think a 20-minute cap is really, really generous to start off. So, yeah, I mean, I just think a choose-your-own-adventure

would be really cool in quarterfinals. And from a gamesmanship standpoint, think about how stressful Taylor, you would be if you were doing this workout, but you were like, what if someone else has a faster strategy? And I don't know. Yeah. Yeah. Yeah. The game, the gamesmanship is crazy. All right. So go ahead. Sorry. No, I, when I was reading this, I was like, wow, this reminds me of Holly man. It's just WWW. And instead of a handstand pushup, you have a bench press and upper body press. And I was like, man, when I just did this the other week, my upper body was getting fried Holly man, not this workout. And I think beyond obviously you being strong and having general metabolic conditioning, I think it limits upper body

pressing for sure with the wall ball bench press combination, but disgusting combination. Your thoughts. Yeah, you're spot on. So when I, when I wrote this workout and I had like a limiters, let's just call them limiters, right? What's going to limit most people. So I have strict upper body pressing as being the limiter. There's still going to be some interference receiving the clean in the front rack on the the limiter. There's still going to be some interference receiving the clean in the front rack on the front delts. There's still going to be some interference, even though they're kind of gimme reps for a lot of people.

It's still a lot of flexing the pec, receiving the wall ball. You're still kind of pressing. I mean, it's more of a throw, but in general, this is kind of the hierarchy, right? For the, for the fastest people, it's probably going to come down to the bench press, depending on how you strategize it. Do you knock out a huge set in the beginning? Do you do it in rounds, whatever? Then after that, it becomes a strength limiting workout. So like maybe for the other 24%, it's either, oh, that bench is going to be heavy, but I can hammer the cleans. Okay, cool. Then, you know, strategize it that way. And for other people, it might be the clean and not the bench press. So that's my

first workout. It's a great workout. What do you think fastest time on it? You think sub tens possible on that? That seems aggressive to me. Yeah. When I wrote it, yeah. When I wrote it, I was thinking to myself like the, the, the upper end times would be tennis or maybe sub. Like the upper end times would be 10-ish or maybe sub. This is an important caveat. This workout, if I wrote this for quarterfinals, would require zero floor plan. So if you want to put your barbell right next to the wall and you want to put the bench right beside your barbell, go for it. Make the transitions as tight as you want them to be.

That's disgusting. I think 12, six, threes, man. I don't know the trend. The thing is the thing about the time is the transition from getting the dumbbells up and setting them down is so different than a regular bench press transition that I would, I don't know if it's worth 10 sets of six, but man, the bench could just, if you get to a point to where you have to break in a set that you plan on doing unbroken you're fucked yeah so um this workout too like they did dumbbell linda in semis last year we've seen bench press come up once in the other total two years ago for quarterfinals.

Last year it came up in the quarterfinals for age groups with rope climbs and shuttle runs. I think it's very feasible that whether it's dumbbell or barbell, that we see bench press in a metabolic setting this year for quarterfinals. All right, that's good for that one. I know it's going to take a while. All right, workout two.

All right, workout two. So this is the first time we get some sort of progression. So we have 150 foot kettlebell lunge, 50 GHD for regular rope climbs, 150 foot kettlebell lunge, 50 GHD for legless. Now I think most people with a 15 minute cap, they're going to be able to play all the way into the legless. I don't know of many people where the lunge is going to be a deal breaker. Do I think a lot of people are going to be doing 25 feet and then resting for a while and then picking it back up? Absolutely. But I think the limiter here, and this is what I'm going for, right? I had an upper body strict press limiter on workout one. I want an upper body strict pull limiter on workout two.

For the best. For the best. For the best. And when I look at this kind of a workout, I'm looking at that typical, let's say, probably seven to nine minute range. Okay. probably seven to nine minute range. Okay. Now there are going to be people on the back half of this that have to break the GHDs possibly whether they do it strategically because they want to jump up and try to hit legless. A lot of people feel their midline a lot when they do legless rope climbs. Some people don't, and all they feel is upper body fatigue. That's going to be specific

on the person, but there's still a lot of hip flexor and midline in here for the majority of the population. It's probably not going to be upper body pulling because they're not going to be able to go that fast. But for people like you, for other competitors, they, they're going to try to do everything in a broken Taylor on that second 150 foot. How hard is that going to be not to put the kettlebells down? Uh, it depends. I think, I think more than anything depends on the standard and that's, I'm assuming whatever you want. I would, I would let them, I would let them do it. Yeah. Kind of like they did the 30, 2010 workout at the games in 2020. I would just let them, let them hold it however they want. I think what's harder than keeping those six trips

unbroken is the 50 GHDs unbroken on round two. Yeah, I think that's sneaky for sure. That would be my, I guess I would go into the workout with an assumption that I can keep those 150 foot of lunges unbroken. I would just probably be like, you know what I might do? I might do 25 feet stepping through, 25 feet meeting my feet in the middle

and just alternate back and forth for the six sets. And then the 50 GHDs, I think for someone like me who knows they can move sets. And then the 50 GHDs, I think more for someone like me who knows they can move like this quickly at the end of a workout. I think the workout is that middle six 50, like for sure, but more so the 50 second set of 50 after the 150 lunges. Disgusting. Yeah. So there's gonna be a lot of questions about, you know, why the decision to have the same number of reps for the ladies. I think this workout lends to that kind of stimulus where it's not going to matter

if they have to do four and it's a little bit slower or they have to do two, it's still gonna, like, I need them to do four because the volume is not high. There's only eight rope climbs. I need to see them do a dense set to see that separation. Taylor, you and I both know, but there are going to be people that can do those four in a minute. There are going to be people that do those four in a minute and a half. There are going to be people that takes two minutes to do those four. So the legless, the legless, right? So there's going to be a lot of separation there.

And a lot of people are just going to be looking at the legless in this workout. But a lot of times you don't think about the other stuff that's in there. You're seeing the second set of 50 and I agree, but there are going to be a lot of people that see the workout and just think, Oh, so it's just a legless rope climb workout. I don't think so. I think there's going to be more opportunity for separation than you think on the other movements. Lunging, lunging, speed, GHB. Correct. Correct. There was a question about overhead lunges on the second set. Why'd you choose front rack twice? Oh, that would be just too hard.

I think. Did Kyle Ruth ask that question? No, Jeremy E. World. Yeah. So that was actually something that I did think about. I think Jeremy will see after the other workout. So there didn't need to be anything else overhead. Yeah.

Yeah. That was the decision strictly on the amount of overhead pressing movements that i've already done yeah seems like it would just dominate the workout too if it was overhead i think if jeremy i think if you make that overhead it needs to be like half it needs to be like three trips what do you think uh six trips six trips is a lot 11 minutes fastest time uh no i think sub 10 on that really yep yep workout three workout three taylor look taylor look familiar yeah you sent me this um okay so all right so there hasn't um

boz has done a death by style workout before an online competition he did it with wall balls uh i think there's a certain way that you do a death by style workout in a quarterfinal setting where you're not just punishing people for being so much fitter that they're doing a bunch of extra thrusters or a bunch of extra deadlifts or whatever. So the workout is against the three-minute clock until failure. 20 box jump overs, step down, 24-inch for everyone, 20 and 15 calories on the row.

Every interval, you increase by five calories. So you'll go 20 and 20, rest. At the three-minute mark, 20 and by five calories. So you'll go 20 and 20 rest at the three minute mark, 20 and 25 rest, 20 and 30 rest, 20 and 35 rest, 20 and 40 rest. This is going to allow for not only a leg stamina test, because for a lot of people, it's just going to be like, my legs blow up. For some people, it's going to just be a, I couldn't breathe test. it's going to just be a, I couldn't breathe test either way. Either way. I think it's going to be an 18 plus minute time domain for the best people.

And there'd be some people that go 21 minutes plus. How far did you get? I haven't done it yet. Oh, wow. Okay. I think I'd be, yeah, this is three minutes. So we got, so yeah. And I mean, you know, again, there, uh,

the majority of the population can get through two intervals. I think like no matter what the fitness level is, I think two intervals is very doable. Um, it's going to come down to capacity on the rower. It's a, it's a, it's a weird kind of a workout where the longer you go, the harder you have to be willing to row. You cannot decrease your row pace. You have to be able to increase it as you go. We both have it that by, Oh, that's, that's crazy. Uh, what I did want to make sure that what I did want to make sure that I had was an ascending rep scheme. I think a lot of times we program rounds for time of the same reps or we program descending, descending, descending.

But I think having this, um, is, is a really cool way to do a death by, and you're doing more calories on the row or fine. Like that's the, that's what you're doing. And that's not hard to recover from. Now, what do you think about this? I feel like in a workout like this, the same 40 guys that are going to qualify for semifinals, at least in the quarterfinal setting, like I feel less strongly about punishing them with a death by or something similar format, because I'm working off the assumption that those 40 guys who you're worried about are all generally going to be in the same range, or at least enough of the same range to where that extra volume is not going to typically matter. That's how I feel about one of my workouts. Cause it's different

to this and their movements that could definitely, if it if it's like oh if someone tried to game it and they didn't get as much work done as someone else it would definitely take less of a toll but if they didn't if they gamed it they have no chance of qualifying for semifinals the problem like the problem with this style of workout and gaming it at all is there's going to be so many small bottlenecks after you get past like 15 minutes that just getting one more calorie on the round of 45 or getting one more calorie on the round of 40, like it's going to be hundreds of spots within those small numbers. As you go, you're going to have huge clumps and the clumps are going to be smaller, but as the clumps get smaller, those are just all the good people together clumped up. So, so it's crazy

because we both have a death by and they're so different. We both have an ascending rep scheme in a three minute window that is so different. Oh, wow. That's crazy. Yeah. All right. So one more thing I want to say about this is this is a whole nother show. I actually talked to Pat Vellner about this and he was like you could do a whole show on this it's an interesting discussion me and taylor have talked about it at this point of the game there are movements that we've always put in this gymnastics monostructural weightlifting bucket that i think need to be moved a box jump over in this setting is for the best should be another monostructural movement. I do not, I do not think of that as gymnastics at all. So this is a, to me, an MM workout,

and that's the perfect way to me in a five workout competition that you can test really raw base capacity. There are gonna to be people who say, it favors the big guy because they're going to be able to hammer the row and they're taller, so it's going to make the box easier. Maybe. I think you'll see by the end of the competition that there are going to be some things that balance out with the smaller, lighter athlete. But I still think that having an MM when I had a WWW on workout one really kind of helps to balance things out.

Gosh, we have some crazy similarities. Why did you choose to specify the step down? I really care about people's Achilles tendons, whether or not they're competing at a high level or not. And I think that it's, and I think in a way it makes it harder. And it's top 25%. I really liked that stimulus, especially in the 100s chipper at Crucible, watching people use the games box and having to step down versus bounding. I think it took away from people's ability to separate because of that. Fuck no, dude. No way. I don't think that deep, no.

But I am going to do it. Okay, next. No, I don't think that deep. No, but I am going to do it. Okay, next. All right. So this is my heavy test, right? 2115. This is crazy, dude. 2115, nine snatches, 135, 185, 225, 255, and then 95, 135, 165, 175. So first I want to talk about. for both of us we both did snatch

the heavy test first i want to get first i want yeah so so i think a lot of times at semifinals they they test the heavy weight lifting and what i mean by that is not a power lifting movement but i think it would be good too to circle back around where, when we get to semifinals, we know they can all Olympic lift. Now what, what the 90 reps do on the gymnastics, a couple of things. They allow some of the people in the 24% to play, right? A lot of the people are going to be able to get through the 21 and the 42. And then maybe that round of one 85, one 35 is a PR snatch. Okay. You, you know, you, you still got to participate. There's a tie break after each round of gymnastics. You can just treat that like Fran and just sprint the snatches and the pull-ups as fast as you can wait around and rest for a little bit. See if you can hit that

second snatch, the chest of bar, the bar muscle ups also accumulate a lot of pulling so that when you get to the two 55, one 75, much like in 17.3 chest of our snatch ladder, that bar just starts to feel heavier and heavier because you're doing so much pulling, you're doing so much hanging. I think that the loading is still appropriate without being too inaccessible. Like if that snatch was at 275 at the end, you could just look at the workout and say, the whole workout doesn't matter at all. It just matters who can hit the 275 without missing. And I didn't want that feel of just all these other reps don't matter. I think having it progress this way, you're going to see some guys take chances. You're going to see some guys push the pace because they know there are going to be people doing this workout. They get to the 255 and take like a 10 to 15 second break between reps.

And I can't, I can't afford to just play it safe because you could redo this one, but this is one of the ones I don't think you want to redo. I think you want to do it and execute and move on from it. Yeah. That, that I think creates a ton of upper body soreness in general, maybe even some midline posterior soreness, but that's not a redo workout to me. Yeah, so for those of you kind of following along, this is kind of how we think about things as we go, and it's definitely how I thought about it.

The first workout had 30 pulling reps from the floor. Hey, can we take a pause real quick? Go back to the first workout and read it out loud, then read the second and the... Are you Dave, a claims-free hybrid driving university grad who signed up online? Well, Dave, this jingle's for you. Who sails with TD Insurance? Because he's a claims-free hybrid driving university grad

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To get started, just open the app. It's as easy as that. See the chips? The app will suggest some on sale. To get started, just open the app. It's as easy as that. See the PC Optimum app for details. If you're still watching, it's just me on the screen right now. What I was going to say before Taylor so rudely interrupted me was there's 30 hinging reps in the first workout. There's 48 in this workout. So that's 78 barbell reps from the floor, all weightlifting, cleans and snatches. Could I program something else hinging from the floor on the last workout? I could, but I think that movement pattern has been done. There's also 120 light squats in the first workout. And then here,

most people are going to be snatching the nine of the three, uh, squat snatching. So you've got a heavier squat workout under fatigue, and then you've got a light squat workout with volume. So you've got the 78 hinging reps. You've got the a hundred plus squatting reps. So if you're thinking about maybe where the fifth workout is going, think about what's already been tested. We've already done a single leg test. We've already done weightlifting and three out of the four workouts, the workout that didn't have any was the box jump over row all right so uh reading these workouts out loud starting with one for time 120 wall balls 20 and 14 to a 10 foot target 60 dumbbell bench press 70s and 50s 30 cleans 205 145 and it's partition as desired with a 20-minute cap. Workout two, 25-foot increments on the kettlebell lunges.

Six front rack kettlebell lunge trips, 53s and 35s, 50 GHD sit-ups, four rope climbs. Six kettlebell front rack lunge trips, 50 GHDs, four legless rope climbs. There's a time cap after the first four rope climbs are completed. Workout three against the three minute clock. So every three minutes until you cannot complete the work in the three minute window, 20 box jump overs with a mandatory step down 24 inch for male and

female, 20 calories for the males, 15 calorie row for the females. Add 5 calories every 3 minutes. No time cap. Workout 4 for time. 21 snatches, 135, 95. 42 pull-ups, chin over the bar. 15 snatches,

185, 135. 30 chest-to-bar pull-ups. 9 snatches at 225 150 165 18 bar muscle-ups and then lastly three snatches at 255 175 so the progression of loading on the males 135 85 225 255 for the females 95 135 165 175 there's a tie break time after each completed gymnastics movement, 18 minute time cap total. So that's four of the workouts. Last one coming. So we have another progression style workout and I'm going to read it out loud and then I'm going to talk about it. So you have for time three rounds,

50 double unders, two handstand walk trips, like the lunges. One trip is 25 feet. There is a minimum of five feet segment. So those that are not able to handstand walk 25 feet unbroken can still get credited reps for doing the five foot tape line. After those three rounds,

you're immediately going into three rounds of 50 unbroken double unders. So if you trip, your set's terminated and you restart at zero and one unbroken handstand walk trip of 50 feet, 25 feet down, half pirouette, 25 feet back. half pirouette 25 feet back so in total 300 double unders 300 foot handstand walk the first three rounds there is no requirement to do the double unders or the handstand walks in unbroken sets five feet minimum for the handstand walk and then in the next three rounds the double unders have to be unbroken and the 25 plus 25 handstand walk has to be unbroken. This is the, this is the sprint for the best of the best. This is how can I transition?

The cleanest is my handstand walk speed up to past. And then I'm telling you, if you, if you, we've seen pirouettes now, it's something that a lot of people put in, but it's the full 360 pirouette. I think the natural progression at a quarterfinals level is to see this. We've only ever had to do 25 feet unbroken handstand walk. A 50-foot unbroken handstand walk, having to turn yourself around, is such an easy way to separate people that don't have what I think boss would call a very low level skill, but under a sprint pace, breathing, breathing very heavy. I think you will

see some people trip up. And the fact of the matter is whether you step on the tape line as you're turning, whether you, um, just lose your your balance that is that's 10 seconds right there that you just lost and then you're running back down you're doing the whole thing again so it's a very um like i would call it a very high execution which is what we see usually once a year but then also we're seeing a natural progression of a movement that a lot of us are already assuming is going to come so um had a workout that was www had a workout that was monostructural monostructural and now i have a workout that's monostructural gymnastics which we tend to not see i think it's only been done two times i think it's burpee pull-up uh shuttle run and then wall walk double under is the first is the only two times it's been done in online competition so um yeah this is just like this

is something that i've kind of thought was going to be a trickle down and and once again it's a i think everyone can play for three rounds and it is kind of a tighter time cap i mean i think the fastest are going to go sub five on this but it is a time cap to where, hey, if you have time just to do the 50 unbroken, awesome. But a lot of people aren't going to be able to walk 25 at all, much less walk 25, turn around and come back without dropping. So that's it. Interesting. Someone had, I love it.

Someone commented 100 hinges and workout too talking about the ghc setup and i think it's ridiculous to me like maybe not ridiculous i should have said hold on one second hold on one second shooter i should have just said um that there are only 78 reps pulling from the floor right I do think of the GHD, and it's probably just because I've been lucky enough not to ever have any lower back issues or just feeling that sensation. A lot of people feel about their lower back taking a beating from a lot of GHD sit-ups. I always feel it anterior. So, yeah, I just think of that as a trunk flexion movement. I don't think of it at all as a dynamic hinge,

but I definitely understand what you're saying. And you don't experience back issues because you do GHTs correctly. So if you actually take your level one or you Google CrossFit GHT setup, you'll watch them walk you through the progression of a GHD. There's not supposed to be excessive hyperextension of the spine. There's not supposed to be excessive flexion at the top of the rep.

But people with shitty, maybe not even shitty mobility, people who don't know how to do a proper setup and use the correct muscle groups and people with bad mobility. Yeah, a GHD is going to fuck you up. But it's like any person can have a personal bias. Oh, I have a bad shoulder. So when I look at a set of programming, I'm hyper-focused on how many overhead pressing reps there are, or, Oh, I have a bad knee. So when I look at a set of programming, I'm hyper-focused on how many squat repetitions or lunge repetitions or bad back. I'm looking at hinges. I, I, it frustrates me when people comment through that lens because it's functional. So in some way, each exercise is, if it's functional, you're using your entire body, you're hinging in some manner, you're pressing in some manner, active shoulder, whatever. And, and granted,

there's a big difference between a handstand pushup and a deadlift, right? You're not using the same muscle groups as much, but your entire body is taking a beating in a workout in a competition like this like it's it could be aggressive one way or another but looking at specific oh there's only 100 hinging reps there's only 70 squatting reps like fuck off with that sorry yes well no i mean dude i don't even think necessarily he was i think maybe he was just trying to say you forgot about the 100 hinging reps like that that just may just oh, yeah, maybe used a poor choice of word or maybe he thinks of GHDs as a lower body hinge, which is fine. I don't think of them that way.

But when you do look at the programming as a whole, some things that I think other people will notice, we are bounding twice, right? So we're in the box jump overs and the double unders. The volume in the box jump over for a lot of people is going to be high. The volume for the double unders here, especially at the high levels, very low. And a lot of people aren't even going to be able to do the second one 50. And the other thing you have, you have the one kind of volume squatting test. You have the one heavier squatting test. You have, um, a single leg, pretty, pretty heavy test, 300 feet of lunging. Um, you have

some weighted upper body pressing. You have some gymnastics pressing overhead here or whatever you want to call it, uh, stability, whatever. Um, yeah, you have two couplets, two triplets. I would still consider the lunge, uh, a triplet workout, even though the two rope climbs are different. And then one quartet with the three different gymnastics movements in the squats. So that's, uh, yeah, going through them real quick. Workout one, I think I said, upper body pressing, limiting workout to, um, upper body pulling, limiting workout three, uh, either just base capacity or leg stamina test workout for strength strength under fatigue test

for this next group of people. Maybe it's just dynamic upper body pulling. And then for the last test, I would just call that, I would call that like high skill under fatigue. But when I say high skill, I just mean like skill adaptation. I just mean like execution of a skill under fatigue. All right.

You're going to have to bear with me and let me pee for one minute because you took up the whole show with your workouts. But give me one second. Did you see my message? No, what was your message? Private chat. Yeah. Okay, cool. so will when you see these workouts as someone who's going to make quarterfinals at whatever level if you saw this workout if you if you called if you saw these workouts come out is

there a workout in there that you're like i don't even want i don't even want to do that workout so i'm not going to sign up or when you you see the workouts, what stands out to you? Like, does, does like the amount of pulling stand out? Does the amount of shoulders stand out? Like what, like, does the loading stand out? Does the skill stand out? Does the volume or a lack there of a volume stand out? What, what kind of stands out to you when you see them through your, uh, level of fitness? Nothing of like overloading or anything like that stands out to me more. So like for me, I can at least start every workout and it's mainly just like, uh, even the snatch, right. I could get right. I'm going to get to 15 snatches at one 85 and maybe pull it once twice. And so I like them and they're all, they simple to figure out and then for me like i'm not

good at handstand walking like maybe i can walk five feet segments so that would be something that i'd be like oh i can practice what's it is there a time frame now between opening quarter finals too there's about a month there's about a month now if these came out then it's like that's something i could learn if i actually had the motivation to learn it so i'd be excited to be like oh i could try to figure that out so i like them from the lens of my fitness level which is definitely like bordering the 25 probably in the open all right taylor i'm gonna i'm gonna let you cook and unless you forget to read it out loud i'm not gonna say anything until you're done.

And then I'm going to. I'm going to read them all out loud first. But yeah, I'm ready to rock. Ready to rock. Okay, workout one. We're time. 100 double unders. 42 dumbbell hang power cleans.

70s, 50s. 21 strict handstand pushups. 100 double unders. Then 30 dumbbell shoulder to overhead. 70s, 50s, 21 strict handstand pushups, 100 double unders, then 30 dumbbell shoulder to overhead, 70s, 50s, 15 wall facing handstand pushups, 100 double unders, 18 dumbbell clean and jerks, 70s, 50s, nine handstand walks, 100 double unders. I think this is one of two progressive, you can maybe call my death bi-progressive, but it's in a sense it is. This is one of two progressive workouts for me. And I wanted the biggest limiter to be your ability to do body weight pressing reps under a lot of fatigue, general shoulder fatigue.

So thinking about the top 25%, everyone can start this workout. It's a hundred double unders. It might take somebody a minute. It might take somebody seven minutes. Then we have 42 dumbbell hang power cleans. I'm working under the assumption that all 25% of people could at least pick these heavy dumbbells up and do three dumbbell hang power cleans at a time. It's a pretty low barrier to entry weight or sorry, pretty low barrier to entry movement. Um, even at that more challenging weight. And then you get to the 21 strict handstand pushups. And if you're at the bottom level of that top 25% and you've made a mistake and you've

gone way too fast on the doves and the hang power cleans, you're going to sit there and wait five minutes before you can even do one rep. Um, but if you know, you suck at this stuff, chances are you can pace the 142 and get one to seven strict handstand pushups maybe within that 18 minute time cap. And that's going to be the workout for some people for the best in the world. I think this workout is like a 13 minute workout. I think it's, you're doing your sets of double unders either in two sets or unbroken the dumbbell hang power cleans. I think you're doing in three to four sets. Strict handstand pushups are like two quick

sets, maybe three quick sets. Again, on the second set of double unders, unbroken or two sets, the dumbbell shoulder to overhead. I think you're going in three, maybe four sets, 15 wall facing the best in the world are doing this in two, three sets max. And then I think really the hardest part of the workout is the 18 dumbbell cleaning jerks for the best

going into those nine handstand walks can you do them fast um so it's a progressive workout and quite uh obviously a kick in the dick yeah i mean i see this workout and you know i kind of have this like category of quarterfinals workouts in my head where it's like uh can redo should redo do not want to redo this is this this is definitely in the do not want to redo and it makes it really tricky because when you get especially when you get to the 15 um if you if you think you're ready and you're not like that's 45 straight presses. Like that, that is going to be really difficult. And if people don't have a good game plan going into it, it's really going to show it's what I

really like about the workout. Some things I think about when I see just a workout as one of five, I just take some notes. Like for me, there are 84 pressing reps in this workout. Okay, cool. I'm going to store that away and I'm going to see how many more pressing reps come up. I see the hang and not being from the floor. Only the 18 reps are from the floor. So I think to myself, ah, could we be seeing deadlifts? Could we be seeing barbell snatches? Could we see cleans? Could we see sumo deadlift high pulls? That's just kind of how my head works. So I, I see workouts and then I start to think about due to how you program this one, how did they play off the other ones? And then another thing that stands out to me is last year in quarterfinals, the first movement was nine handstand walks.

And you saw a lot of people just say, well, hey, I'm not doing it because I can't do this. Right. And I could have done the ring muscle ups in the middle, but I can't handstand walk or whatever. So I think it's cool that you put these right at the end. And I, I think it would be really interesting to see how long the last hundred double unders take some people. Oh, oh, what a proliterate. Um, this is, this is also, it's an interesting point of, you know, what I talked about before we started my workouts is like, I have less of a tendency to be concerned with a lot of overhead pressing because I have really good shoulders, good shoulder mobility, good shoulder endurance, good shoulder stamina.

Maybe one thing to note going into my set of tests, but I don't think it's too much. And here, especially the more efficient you are with the dumbbells, if you have good efficiency, it's almost more of a support rather than a press. You're using the legs a lot and receiving the dumbbells in a lockout position. This is my second progressive workout. And it is a three minute AMRAP starting with six kipping pull-ups, six thrusters, 105, 75. And there's a one minute rest until the next AMRAP. And you only get to continue if you complete five or more rounds. So three, two, one, go. Six kipping pull-ups, six thrusters. If you complete five rounds, rest a minute, go to the next AMRAP. Next AMRAP, nine toes to bar,

nine thrusters. You only get to continue if you complete four or more rounds. Rest a minute. Next three minute AMRAP, three chest to bar, or sorry, 12 chest to bar pull-ups, 12 thrusters. Same weight, 105, 75. Continue to the next AMRAP if you complete three or more rounds. Rest one minute. Three minute AMRAP, 15 bar muscle-ups, 15 thrusters. Continue to the next AMRAP if you complete two or more rounds.

And then the final AMRAP is three legless rope climbs, 15 thrusters continue to the next am rap if you complete two or more rounds and then the final am rap is three legless rope climbs 18 thrusters and your score is total rounds and reps each am rap uh for that last am rap how do you just keep going just three minutes so just just just get as many as you can get right i think this is a workout where again anyone can start this workout most people can get into the second AMRAP. It's a lot harder. And the thing about the rounds coming down, like you look at a three minute AMRAP and you're like 12 chest far, 12 thrusters, that's easy to get three rounds. But is it easy to get three rounds after five rounds in the first one and four rounds of the second one? And then you look at the, you look at,

this is where the biggest choking point is going to be in that fourth, three minute AMRAP. You're like, damn, 15 bar muscle ups, 15 thrusters, two rounds in a 15 minute window. That's tight. That's hard for the best, really hard after the first three AMRAPs for the best in the world. But more importantly, I think doable. And once you get to that third AMRAP, it's the volume to me is not going to affect people. Versus like say top 40 going to semifinals a lot of them are getting into that final interval so the extra work i think is negligent and those who aren't i don't think you're worried about and i don't think the extra

volume is enough to warrant being concerned with but my second progressive workout so you have to be fit enough to test the skills all right so something we kind of glossed over but i want to make sure everyone at home knows you cannot butterfly the first one they have to be kipping or is that just yeah okay so that's that's something new too that's like a it's a skill that a lot of people have surmised like it's one of those hey single unders used to be important to you and then you stop practicing them because you learn double unders and you should always kind of go back to practicing basics of things and like kipping and like even something as like cycling a kipping pull-up would would be awkward if you're someone that never does it before when i see the workout i'm with you i go

right to the fourth interval and i think okay this is where the contenders and pretenders are separated because some people can get through the 15 but you're not going to have a whole lot of to the fourth interval and I think okay this is where the contenders and pretenders are separated because some people can get through the 15 but you're not going to have a whole lot of time left in the clock after the thrusters and how many people can do 30 bar muscle-ups in three minutes right that's a 10 minute that's a 10 a minute emom for a lot of people isn't even doable the only other question I have is this did you consider at all for the last one doing either a burpee bar muscle up or a 18 pullover or, uh, 18 pullovers, 18 thrusters app? Did you always know it was going to be bar, bar, bar, bar rope? Yeah. Uh, I was thinking bar, bar, bar, bar, maybe ring.

I didn't want ring muscle ups sandbar muscles thing workout and i thought legless was the the correct progression um because i think it's time that we bring a regular rope climb in some volume back to semifinals and that's what i would like to see um the other note about this workout is i think maybe even harder than the first one to strategize because your reps from each amrapP count towards your total score. So it's not like I do five rounds and chill because you might not get the chance to get more reps in the final AMRAP. And if you do,

it's not going to be anywhere near as many reps as you could have banked in the first four AMRAPs. But then again, if you go, if you go too hard, how are you going to advance? So. Yeah.

And like strategically it gives people that know maybe they can't do a chest to bar. All right. I'm going to do the three minutes on one minute off three minutes on, and I'm just going to completely crush myself. Like I'm, I'm going to bank as many reps as I can just on those two AMRAPs. Cause I know I have nothing to lose after that. It's not like, Oh, you get your rounds and you have to stop. It's like, you can, you can keep going as long as you want to. So I think it's cool in that way. There's some strategy involved. And to be quite honest, 18, fuck that, probably 24 of the 25% aren't even getting into the bar muscle-up thruster portion of the workout.

So it's what, 11 minutes and you're done? Not too much volume for people. Challenging. And here's my heavy test. Every minute until failure, start with a 10 second L-sit at a 14 inch target. And so easy way to standardize this. I view it as no more complicated than standardizing like a handstand

pushup with a 10 or 30 inch tape line. You have standard size Olympic bumper plates that have the same diameter and you stack them to 14 inches and your feet have to stay over the profile of the bumper plates and off the bumper plates for 10 seconds. Three, two, one, go. 10 second L-sit can be broken. This was the, to be honest, this was the one workout where I'm like, man, l-sit can be broken this was the to be honest this was the one workout where i'm like man would everyone be able to start this if i made it in a 10 second unbroken l-sit would there be people who could like right i feel like there are people who qualify who couldn't do this um so 10 second l-sit one snatch starting at 145 for guys 95 for ladies every minute adding 10 pounds until you fail to complete that snatch at

the particular weight within the minute. And your tie break is upon failure rest until the top of the next minute. So say I get to 225 and I fail within that minute. And I can't remember, I don't know what minute that would be ticked over, but say I hit the 12 minute mark and I failed to hit 225 at the 13 minute mark. I start my tie break And that's one max set of snatches at 105 and 75. So this is a workout where it's like, okay, guaranteed to be some big bottlenecks, 275, 285, 295 for guys, just like a shitload of people tapping out there. I think 105 and 75 is the proper weight to where there's enough separation between those people who tied on the max lift um i'm thinking like 30 to 45 reps

um on that 105 75 bar yeah i was thinking like you you muscle snatch that fast for a minute straight that's a lot of reps and really dude this is this is not muscle snatch that fast for a minute straight. That's a lot of reps. And really, dude, this is too – But it's not a minute. It's not a minute. At the top of the next minute, it's one max unbroken set. Max unbroken set. Okay, thank you. Yeah, I was thinking it was like a one-minute AMRAP.

So this is like – gosh, this is one too that you look at and you have to think, you you look at and you have to think am i going to rest a lot before the snatch or am i going to go right to the snatch and actually get some rest before my next l sit like how do you how confident are you in the two movements like do you do you do you game the minute or do you do both movements kind of back to back until you get to a certain load? And then you're like, hey, once I hit a 225 snatch, I'm going to start resting 20 seconds before I pull the bar. And if I miss, then I'm starting to get antsy. And like, that's a thing, too. Like, I mean, how many people have done Elson into a heavy barbell?

You had it into a moderately heavy barbell i would call in the charlotte classic and you saw a lot of people thrive and you saw a lot of people fall apart right you could just tell that the l-sit in the beginning just really fatigued them for the rest of the workout and the harder part about this combination is just fatiguing your hip flexors so much and the amount of hip extension and power you need in them to snatch heavy and then to go into the unbroken snatches just just nasty cool yeah that's a that's a really different style of strength test i think it's one that maybe me and you even talked about would be cool at a semifinals level as like a buy-in instead of doing like a crossover double

under buy-in or a or a legless rope climb buy-in before a heavy lift like doing something um isometric like would that ever kind of be thrown in i i had michelle do this for games training at one point over the summer what did she hit uh 185 you're you're about to pull up five there you go all right we're got four this is my kind of grunt work capacity yes it is just nasty gosh i love it this is this is i don't know this one and the final might be my two favorite um but this is for time two four six eight ten dumbbell burpee box stepovers 70s and 50s a 21 for men 15 for women calorie row after each set so 2 21 4 21 6 21 8 21 10 21 time gap um i think anyone can start this workout it It's a, I mean, it's just a very low barrier to entry skill wise movement, but to do them fast and to do them efficiently,

you've got to be strong. Um, and 30 total reps granted the reps take a lot of time each, but I think just, yes, double dumbbell. Perfect. Um, just a nasty raw capacity test. Yeah. I mean, there are so many levels to this workout and you have a lot of people who are like, Hey, I just want to be able to do one of these step overs with the seventies. And then if I can get another one, I'm gold for at least 21 more reps and then can i get back can i get four and then can i get back can i get six like the the volume with the dumbbell is really um friendly but also very challenging with the loading uh when and when you look at this from the lens of like a competitor i mean you have to want to hurt on the rower. You have to, you know, like it's, it's, it really kind of becomes a, hey, the eight and

the 10 are going to be more about keeping moving. But like on the 21 before the 10 and the 21 after the 10, how hard am I going to be able to row at the end? Yeah. And the thing that I think is massively important in a quarterfinal setting, taking people to semifinals, the skills are really important. The strength is really important, but you want the fittest people at quarterfinals, like raw fitness, the people who are going to go there, put on a show and fight for a spot at the games. You're not going to be

one of those 40 people with this workout. So I, to me, that's just a really important aspect. Yes. The strength is important. Yes. The skill is important, but can you do those things under fatigue? Can you do those things, have a high motor, a high desire to suffer by psychological tolerance? That's important to me. Yeah. And something I just want to say about your programming, your creativity is there are some things that we've never seen in competition before that we at least haven't seen in composition presented in a certain way. We're through four workouts right now. You have a mandatory kipping pull-up program. That's never been done. You have a L sit in a setting other than like a skills,

hold it as long as you can setting. And then you have a burpee stepover, which I haven't seen programmed in CrossFit Games competition. Only stepovers or like whatever kind of burpee variation. So three movements that kind of show like, yeah, your creativity, which I think is cool. Phillip, it's two stepovers total. It's 30 total stepovers.

15 each leg if you alternate. Last workout. For time, 50 GHC sit-ups, 35 back squats from the floor, 225, 155, 20 shuttle runs. Go, go, go, go. It's just, to a degree, it's a lot of power output, a ton of legs.

Not only a ton of legs, but a ton of midline going from the GHC to the 35 back squats from the floor. Not only a ton of legs, but a ton of midline going from the GHD to the 35 back squats from the floor. The best in the world, I think, are doing the back squats. Man, I think there are people out there who can do the back squats on broken and the GHDs on broken. I definitely know most of the people qualifying for semifinals are doing the back squats in two sets. Like maybe a set of 20, drop it, set of 15, and then hurt like fuck on the shuttle runs. But yeah, it's like that moderate time domain sprint. I think the fastest people in the world are six minutes.

Yeah, you posted this teaser and I just commented pain. That's what I think it's going to be. Yes. What I think is really cool and what something people can think about is like, especially after the first couple of years of quarterfinals, I think you had 180 GHDs maybe in the next year had like 90. And then like, I have a hundred in my workout. Like they can be put in a workout like this, like Taylor has at 50 and still get an unbelievable effect and stimulus because going from it going from a ghd to

anything with load squatting especially i would say even squatting squatting more than hinging like is going to elicit a response on the quads and hip flexors going into the run like it's a very it's a very cool and very thoughtful and very clever way to keep volume low as far as number of repetitions go but keep the challenge of the movement and the interference really high so like that's what i saw immediately it was like oh that's gonna make that harder that's gonna make that harder who's gonna want to run hard after those 85 reps not a lot of people yeah and if you're top 25 and making it to quarterfinals and you can't clean 225 and 155 i'm sorry but you have no business advancing to that portion

of the workout um chances are if you can't clean 225 or 155 and then get it to the back rack the ghs are probably taking you four minutes. For the 50 feet, is it 25-25 is one? Yeah, 25-25 is one. Cool. So at worst, six a minute. At best, I think nine a minute. Moving. Thoughts?

Fastest time? Thoughts? Fastest time? I think of someone like Matt or Justin, who's a fucking animal at squatting and GHDs. And I'm like, man, I feel like sub six is possible. Right. But the combo is just so deadly. Yeah, I think like if you're going going let's just say six seconds a shuttle which is like under fatigue a pretty fast pace there's your two minutes so if you're sprinting maybe a little faster but all right there's your two minutes like you said the ghd i mean most people

are even if they're cruising or holding 30 a minute. What's tricky is on the back squats. If you're one of those people that can keep the same cadence with a 1-1000 at the top for 35, or if you're someone that knows after 20 you're going to start taking three seconds at the top, do you just do 15, drop it, 10, drop it. And you keep the squatting fast. Or when you do break, is it one of those things like, nah, man, when you drop that bar, you ain't picking it back up for another 20 seconds

because you know you got to clean and jerk it to the back rack. Do you just suffer through the 35? So that kind of movement, because it's not tested a lot, in a Metcon, a back squat squat especially a back squat at this load it would be really cool to see how many guys that are really strong struggle with holding a big chunk on that yeah can you go through all five of can you go through all five of yours and say what you think like the primary limiter was supposed to be? So we've got monostructural weightlifting, gymnastics,

all three in kind of a progressive manner. Limiter for sure is shoulders. Shoulder stamina, shoulder strength. You're going from hanging to strict overhead pressing. Double unders are compounding on your shoulders. 30 dumbbell shoulder to overhead at a heavy weight. And if you don't have good shoulder positions, the dumbbells are just destroying you. I think in a sense for some people, the dumbbells can be easier if you have great shoulder positioning, uh, for others, it just buries you in a hole. Um, so without a doubt, shoulder stamina, shoulder endurance, are you good at the

skills while your shoulders are very tired and fatigued. Also a bit of a longer workout. Workout two, definitely squat endurance, squat stamina, and a pulling focus with skill. And the only people that are getting to a level where the volume is going to be like how good are you at squatting high reps are the fittest in the world, which I think is appropriate with the last workout in the burpee stepovers squat pull squat pull classic brand stimulus and like so we have workout one it's like moderate kind of heavy um mute yourself workout one is like sorry workout one is like pretty moderate heavy for a lot of people. That's

heavy. This workout it's light, but at a weight, it's like, I don't really do that weight ever. Um, so it changes things a little bit. Workout two, three, sorry. It's heavy and low volume until you get to the tie break. And the tie break really matters because there are going to be a lot of bottleneck reps and it's a light set of snatches for moderate volume. Um, but the stimulus is just quite, quite challenging. And the limiter here without a doubt is going to be snatch strength, but also trunk flexion, strength, hip strength, hip flexors, more than anything. You have strong hips and good static positions. This workout, the limiter without a doubt is just like strength

and metabolic conditioning, like that raw, like eight, eight to 12 minute really hurt bad time domain. This is fits the bill. Um, and if you're weak, it's not going to go well. If you're not athletic, you're not efficient with the dumbbells. It's not going to go well. And then the final workout is, i would say more than anything leg and kind of sprint type capacity we really did not did not know each other's workouts like anyone who thought that maybe we did show each other that the the surprise our face, like whether you thought it was candid or not. Will knew the workouts. He did not tell either of us what we had.

And I just thought it was really cool that there were some things I thought going into it. I said to myself, this is what I'm going to see. I'm going to see stepovers from Taylor of some kind. And I saw that, which was cool. I'm going to see a kipping pull up. Those are the only two things I was confident to say, like, I think he's going to program. Was there anything like that, that you thought like, Oh, well, he always does this. So he's going to do this.

No, I had no idea what to expect from you. I was, I mean, there are things that you like typically do. Um, but I, I honestly, I didn't try to think too hard about it. I didn't try to think too hard about it i i didn't try to sit there and guess about what you were going to do um i just loved all of them i thought i mean great i think the the three minute interval workout that you had and the three minute advanced three minute advanced that i have we both had a death by we both had sets of 50 ghd's um i think now that i like when i saw that you had a death by, we both had sets of 50 GHDs. Um, I think now that I like when I saw that you had a set of 50 GHDs,

I was like, I couldn't guess that. Like we both like, we both like GHD setups and things are important to test, but in like a pretty challenging dose, like a set of 50 makes them important. Um, yeah. I thought it was really cool that you talked about thinking ahead that, Hey, we've been doing legless at semis for so long. And like, even this past year, we did seated legless that you kind of thought, you know, what it's time for like a Tommy V type rope climb volume.

That's regular rope climbs. So you decided to put legless in quarters. I thought that was really cool. And we both put legless in quarters, which is, which is another thing that was similar that I think a lot of people would just say, Oh no, that's hands off. But like, to me, if you're doing seated legless at, at, at semis, like it's okay to put them in quarters to me. Regular legless. Yeah. And pull, I think pull my work. You know, I think the other thing to note is like that these are for masters too.

And I think the first workout is a good example. Pull workout one for me. Most masters, at least 40 plus are not finishing this workout. That's fine. They're still going to test the exact same thing all the way through the workout with the progression and stack themselves up against their relative field of people and say, okay, the person who gets this deep into the handstand walks is clearly the best 40 to 44 athlete. The person who gets five of the dumbbell cleaning jerks is clearly the best 50 to 54 athlete. The thing that you have to take into account is it also has to be the right programming to

take the top 40 individuals to semifinals. So here more than anywhere, but also this is standard or true to roots, crossfit methodology is you program for the best and scale for the rest. And in this sense, you're not scaling. The intensity is just going to look a little bit different. The depth or how deep an athlete gets into the workout is just going to look a little bit different. Um, but everyone in the age groups can start this workout. If that means 50 to 54, only get into the second set of a hundred double unders for the person who gets the furthest is going to be the best 50 to 54 year old in this workout. And that's fine. Same thing for workout too, same thing for the snatch workout. All of those athletes can snatch 145 and 95 pounds. So we have a, we have a, an extra day to complete the workouts this year.

When you wrote the workouts, were you thinking about like, Hey, is this redoable? Or were you just like, nah, they're not going to want to redo this one. I don't think any of them want to redo. I think, I think maybe if there are one that you would think about redoing, maybe the snatch and maybe the dumbbell burpee step over it. The other three are like, I don't like writing workouts that people are like, oh, I could redo that. No, fuck that. One and done. And I want them to feel like one and done. So that's really what I was getting to. I think a lot of people are in the camp of like what i don't like about online is that it's not like a competition you don't get do-overs if you mess up you mess up you only get one shot so i was curious if when you're programming

them you were like i'm gonna program these so that they're all i don't want to i got one chance to hit it and i need the full 24 hours to recover before I do another one. Yeah. Yeah. Like I think I like, I really loved the burpee box jump over snatch quarterfinal workout from 2021. But what I hated about it was that so many people redid it and the sprint workout that I made for the finale, you can redo that, but you're not getting a better score. There's no fucking shot. I don't think unless you completely sandbag it on the first attempt but if you go for it on the first attempt it's gonna leave a mark and it should yeah i mean you by very like um i would say intentfully you didn't just throw a ton of volume in the thrusters is a lot of repetitions, but otherwise the leg stuff is pretty low, but they're super demanding and taxing. Like you're saying those 35 reps,

like you only have so much juice. And if you think you're not going to need like two, three days in between doing the first and second attempt of that, you're wrong, especially with the other workouts you have programmed. Go, go back to yours. Jeremy, especially with the other workouts you have programmed. Go back to yours. Jeremy thinks that a lot of my workouts, you would have to adjust for masters. Agree, disagree?

That's like something I was thinking about. I think about someone like Bill and I know Bill is like a unicorn, but he's still like in that age range of, he's in the last age group that are gonna do these workouts as prescribed. And I'm going through them, seeing all of them being like, yeah, Bill can do those, not only do them, but like do well at them. But what I thought was really interesting was that we both decided to use seventies and

fifties all the way through 54. And I think for me, at least a lot of that is because I think that the 55 pluses can use fifties and 35s. Like, I think that the 55 pluses can use 50s and 35s. Like, I think that they can all do dumbbell movements with that load. So I think what's been a big point of contention in a lot of the programming community is, hey, like there's this huge wall where like everyone does the same workouts until 54. And then the workouts after that are just like,

oh, we can't't we're not capable of a whole lot anymore and i think that from a skill and from a loading standpoint i even i i asked around yesterday i texted a couple masters and said hey like is a 205 clean much harder for you than a 70 pound bench press like because i was curious and they were like, no, like, I don't think so. I think they're equally as challenging. And I think people all the way up through 50 years old can do this all the way up to 54. But even then worst case on five of these 10 workouts, you adjust the weight for a particular age group. And I don't think it, I mean, if you adjust the weights for the age groups all the way through, the stimulus are exactly the same for the individuals.

To me, as someone who's programming, that's the ideal scenario. It's not ideal to take these five workouts and say you all have to do them. I think they all could be done. But I think what CrossFit would be much better off doing is saying these are all five workouts. And there are these subtle differences for this set of age groups and these set of people like there is in the open quarterfinals. I don't know. Thoughts? So typically the last teen T-E-E-N division, the individuals and then 35 to 54 do the exact same workouts. And we know that the age groups and individuals are doing the same quarterfinals workouts this year.

Do you think they should go like every 10 years and modify stuff? Or do you think it, so you think it's like 35 to 44 and then at 45 it should switch and get a little bit lighter or less volume or whatever? Do they do the same workouts in quarterfinals as well?

Was it open in quarterfinals last year? Well, last year age group had their own programming. Right. Which I think is... This year, they're doing the same. The open, I think is broad enough and inclusive enough and general enough that that's okay to do in the open. It's the same workout for 16 to 17 all the way through 54. In quarterfinals, I don't, with increasing it to 25% of people saying they're all doing the same workouts,

I think it only makes sense to write workouts like these and say, okay, well, you know, 45 to 54 are going to use 50s and 35s for these workouts where they're going to start the snatch ladder at a lower weight or the thruster is going to be, you know, 75, 55, whatever. I don't necessarily think that it's best to give them all what we wrote. I don't know enough about masters to confidently comment on that, but I think it,

they would, I think it would be so easy for them to just say, this is a weight adjustment for this age bracket. Everything else is the same. Yeah. Jeremy's last comment right there is pretty cool that he spoke to some of the athletes and kind of gave their feedback. So to your point of like, are the 70s and 50s too aggressive if they're going all the way up to 54 and stuff like that? This is cool to have up there. Haven't been doing the legends programming and interacting with some of the older age groups they actually complain more about over scaling than workouts being too heavy or too much volume so yeah i mean that's one person's interaction but you you hear that a lot from the community like hey we can we can still do hard stuff we can still move weight you know let, let us show that we can, or let us show you that we can.

Yeah. Sweet. Anything else? Well, who did you like better? Just comment objectively, dude. I can take it like water off a cat's back. I don't like water off a cotton ball. No, what you said? Like water off a cotton ball. That's what what you said? Like water off a cotton ball. That's what you said. Someone else said like water on a feral cat's back. That was funny. We can, no,

we definitely on the shut up and scribble Instagram, we're going to try to start posting some more stuff. We should definitely get all five posted. Maybe if you're, if you're feeling really confident after you get some good feedback, Taylor, we can put a poll up there. Which ones do you want to do?

Which ones do you think are better tests? All that. You don't want to do mine. It's all good. Sweet. I think we're all good. Thanks everyone for watching. Fun show.

If you have no ideas too, you can send those to the shut up and scribble Instagram account. Thanks Kiefer. Sorry about the background noise, guys. It's all good. It's all good, bro. All right. Thanks, everyone.

We'll see you next week, hopefully. Unless we die.