5 WORKOUTS FROM BEN STONEBERG
Ben Stoneberg: For the workouts I will give three options for hardcore athletes through to beginners. I’ll classify the workouts as:
- Performance – “RX” or as prescribed.
- Fitness – Athletes that have been doing Crossﬁt for a while and want to start pushing their limits.
- Basic – Beginners that need technique work and scaled down movements.
Masimo MightySat Key points of use:
- Before workouts make sure to check your SpO2. Make sure your oxygen saturation is at 97% or above. This will tell you that you have a good amount of oxygen in your blood and are ready to workout.
- Make sure your heart rate is bellow 100bpm.
- Make sure your Rrp is bellow 15 “breaths per minute”.
- Performance “RX”: 3x1000m row + 20 box jumps 30/24”.
- Fitness: 3x1000m row + 20 box jumps 24/20”.
- Basic: 3x800m row (or less) + 20 box jumps (or step ups) 20/16 or lower.
First check your Sp02 and make sure your reading is at 97 or above. This will ensure you are fully oxygenated and ready to crush this workout. After each round you will put the MightySat on and check your heart rate. In order to start your next round you will need to drop your heart rate down past 100bpm. In order to drop your hear rate efﬁciently you will need to control your breathing by taking big deep breaths. Concentrate on the Rrp on the MighySat because this will show you how many breaths you take per minute. This is a great tool to see how fast you are breathing, which in turn will help you concentrate.
This is a interval workout and is meant to be done fast since you are able to rest at the end of each round.
The rowing will have to be paced out so you don’t get overly fatigued. Its not an all out sprint. You have to ﬁnd a good pace and try to hold on to it. I personally would row a 1:45 or lower pace then go as fast as possible on the box jumps. The box jumps are tricky once you get off the rower. Since you build up lactic acid up in your legs it sometimes becomes hard to jump off the ground.
Beginners, this is a good workout for you since the movements aren’t complicated. You can always scale down the rowing amount and lower the height of the box. If jumping isn’t an option because of injury or confidence then step ups are allowed.
These type of workouts a are a big part of my ﬁtness. They test how hard you can push your body. The MightySat is just that extra tool most athletes don’t have and I’m so happy to be able to use it. It has done great things for my training. It gives me data that I can use to help recovery. This workout is a great example of how I use it directly to help control my heart rate and breathing.
- Performance “RX”: For Time 21-15- 9 chest to bar pull-ups and 100/70#s single arm overhead dumbbell lunges.
- Fitness: 21-15-9 pull-ups and 80/55# single arm overhead dumbbell lunges.
- Basic: 21-15-9 jumping chest to bar pull-ups or banded pull-ups, 50/35#s or lighter lunges.
This workout is for time. You will start by doing 21 pull-ups then 21 lunges. Then 15 reps of each movement then 9 of each movement. Once you are done with the reps you are ﬁnished and should record you time. Recording times are a big deal in Crossﬁt because you will want to compare scores the next time you tackle the workout and see if you have improved.
My strategy for this workout is to try and keep everything unbroken. If you know that you won’t be able then I would break everything in half. This will allow you to take a quick break and get right back into it. If you’re new and doing the beginner workout and don’t know what to expect, then I would break it up into thirds. This will allow you to maintain control and next time you do the workout you will know what’s coming.
In this workout you will use the MightySat before and after the workout. Use it before to look at SpO2 to make sure your reading is at 97 or above and Rrp to make sure your breathing is controlled right before you begin. You should have a steady heart rate. Mine would be around 80-90 bpm. I would also try and calm myself before I start. Trying to be relaxed is hard but knowing your actual numbers helps. So I’ll have the MighySat on, stay calm and watch the readings drop.
- Performance “RX”: 8 minute Amrap “as many reps as possible” 6 clean and jerks 135/95#s + 12 bar facing burpees.
- Fitness: 8 minute Amrap 6 clean and jerks 115/85#s + 12 bar facing burpees.
- Basic: 8 minute Amrap 6 Hang Cleans + Jerks 95/65 or lower + 12 burpees.
This is a typical Open style workout. You have 8 minutes to do as many reps as possible. For me personally I would try and do the clean and jerks unbroken for as long as possible then do singles if I had too. For a lot of people I would recommend doing fast singles and try to push the burpees as best they can. Every rep counts in AMRAPs and ﬁnding a good pace for you is the key to getting a great score.
The bar facing burpees are great body weight movement. To do them efﬁciently you can complete them in a few different ways. I like to step toward the bar with one foot as I stand up then jump over the bar. Some people jump up with both feet then jump over.
For this workout you will use the MightySat before and after the workout. Use it before to look at SpO2 and make sure your reading is at 97 or above and Rrp to make sure your breathing is right before starting. You should have a steady heart rate. Mine would be around 80-90 bpm.
- Performance “RX”: 3 rounds 30 toes to bar + 20 Calories Assault Bike.
- Fitness: 3 rounds 20 toes to bar + 20 Calories Assault Bike.
- Basic: 3 rounds 20 knees up or abmat sit-ups + 20 Calories Assault Bike.
This is a workout where you should be able to do each interval at high intensify. The reps are low enough that they should be unbroken on the toes to bar. The bike is where problems can occur. Its great to see how hard you can push yourself once you get to the bike. This is where the lactic acid builds up.
My recommendation for myself would be to go as hard as possible and try to keep my times consistent with each other. For beginners I would recommend knees up hanging from the bar or leg raises laying on the ground. Once you get to the bike go as hard as you can or pick a pace you can handle for 20 calories. This workout is in your hands but go hard!
During the workout I will use the MightSat after each interval to work on my breaths per minute. I have to concentrate on controlling my breathing in order to start the next round. I will rest as long as it takes for me to get my breaths per minute down past 12 or 3 minutes max. This will allow me to watch the time and calculate how long it takes to get my breathing under control. This will translate into workouts with timed rest. If i get used to decreasing my Rrp faster then I will recover faster in workouts.
- 5 minute AMRAP 5 pullups, 10 pushups, 15 squats.
- 5 minute AMRAP 5 chest to bar pullups, 10 ring push-ups, 15 jumping squats.
- 5 minute AMRAP 5 bar muscle ups, 10 hand stand push-ups, 15 jumping lunges.
- 5 minute AMRAP 5 pullups, 10 pushups, 15 squats.
- 5 minute AMRAP 5 pullups, 10 ring pushups, 15 squats.
- 5 minute AMRAP 5 bar muscle ups, 10 handstand pushups, 15 jumping lunges.
- 5 minute AMRAP 5 jumping chest to bar pull-ups, 10 pushups (use a box to make the pushups easier), 15 air squats (squat to a target if needed so you get to a good depth each time).
- 5 minute AMRAP 5 ring rows, 10 pushups (use a box to make the pushups easier), 15 air squats ( squat to a target if needed so you get to a good depth each time).
- 5 minute AMRAP 5 jumping chest to bar pull-ups, 10 dumb bell shoulder press. Pick a weight that you can do 10 reps with ease. 15 lunge steps.
Workout Details and MightySat Use
First check your Sp02 and make sure your reading is at 97 or above. After each AMRAP you will rest until your heart rate drops below 95bpm and your Rrp drops below 15 breaths per minute then you will start the next AMRAP.
On this interval keep track of time and see how long it take to decrease your heart rate. The goal is to be efﬁcient and rest the same amount of time between each round.
This workout is great as it takes minimal set up and uses a lot of body weight movements. When I look at this workout I know I will have to keep everything unbroken to beat my previous score.
For people that do the Fitness version I recommend you possibly split up the pushup portion because that will be the movement that most people have a hard time with. For people that do the basic version I would make sure to scale everything so you can do everything mostly unbroken or are only resting a few times during each 5min amrap. Next time you try it you can make it harder.
It is always good to get a baseline number, especially when you ﬁrst start Crossﬁt.
5 WORKOUTS FROM ANNA TOBIAS
Anna Tobias (formerly Tunnicliffe) is a CrossFit Games® Athlete and a Gold Medal winning Olympian. Pick one (or more) of her training workouts to try and you can track your own measurements against hers during the workout. Check out her tips as well for how to attack each rep scheme.