🏋️‍♂️ Workouts 🏋️‍♀️

- 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.