2025-03-06

• Overview: Goat days are programmed the Thursdays before the Open announcement. This is a chance for you to pick two of your weaker movements you'd like to work on in an EMOM format.
• Example:

Minute 1: 30 Double Unders
Minute 2: 8 Toes to Bar

• If you would like to simply complete a conditioning piece, we've also provided a 20-minute EMOM that takes into account the movements we've already done this week. Complete either this "Goat Day" EMOM or the "Remain Seated" (Optional EMOM) below - not both.

*Disclaimer: We don't know what movements will show up in the Open tomorrow, so be prepared to potentially do the same movement two days in a row if you plan to complete the Open tomorrow.

• Stimulus: Practice [RPE 2-3]

• Overview: Pick a row distance that takes less than 2:00 to complete, giving you at least 30 seconds of rest per round. Feel free to swap out the row for another movement, such as a bike, if you'd prefer.
• Target Score: 1:40-2:00
• Intended Intensity: RPE 5-7
• Fitness Attribute Improved: Aerobic Power [Lactate Threshold]

EFFORT SCALE:

• RPE 5: About 15-20 seconds slower than your 2k PR row pace. This effort requires focus but is sustainable for an hour. You can hold a labored conversation.
• RPE 6: About 0:10-0:15 slower than your 2k PR pace. It’s a labored effort that requires focus. You can speak a sentence between breaths. You can sustain it for 45-60 minutes.
• RPE 7: Approximately 0:07-0:10 slower than your 2k PR row pace. This is a vigorous effort that is uncomfortable to maintain and requires constant effort. Can speak short sentences. Can maintain for 15-30 minutes.

500/450 METER ROW

• 2:30 Time Cap
• 400/360m Ski
• 25/20 Calorie Echo Bike
• 1,000/900m Bike Erg
• 400m Run
• 2:00 Moderate Effort on Treadmill/Runner
• 32 Shuttle Runs (1 rep = 10m)

1:00 Easy Row
0:30 Moderate Row
0:30 Easy Row
0:30 Moderate-Hard Row

PART 1: FLEXIBILITY (7 Minutes)

1. Couch Stretch (2 Minutes)

• Kneel on one leg with your back foot elevated against the wall.
• Push your hips forward to stretch the hip flexor and quads.
• Hold for 1 minute per leg.
• Use a foam roller, bench, or other object to support your weight if needed.

2. Pancake Stretch (3 Minutes)

• Sit on the floor with your legs straight and spread apart.
• Lean forward, keeping your spine long, and hold for 1 minute.
• Reach to each side for an additional 1 minute per leg.

3. Banded Lat & Chest Stretch (2 Minutes)

• Anchor a light band to the rig.
• Loop your hand through the band and step back to stretch the lats and chest.
• Hold each position for 1 minute per arm.

PART 2: MOBILITY (8 Minutes)

1. Thoracic Spine Rotations (2 Minutes)

• Start on hands and knees with one hand behind your neck.
• Rotate your upper body toward the hand that is up.
• Actively hold the end range for 2-3 seconds, then return to center.
• Perform 6-8 reps per side.

2. 90/90 Hip Transitions (2 Minutes)

• Sit on the floor with one leg in front at 90° and the other behind at 90°.
• Actively rotate your hips to switch sides, using your hands minimally for balance.
• Perform 8-10 slow transitions.

3. Active Frog Stretch (2 Minutes)

• Start on hands and knees with knees wide apart and feet turned out.
• Actively push your hips back and hold for 2-3 seconds, then return forward.
• Perform 8-10 slow reps.

4. Overhead Squat Hold (2 Minutes)

• Hold an empty barbell or dowel overhead.
• Lower as deep into a squat as you can while keeping your arms locked out, chest tall, and the barbell directly overhead.
• Position your hands as close together as you can while maintaining proper form.
• Hold the bottom position for 10-15 seconds, then rise.
• Perform 6-8 reps.