CORE COUPLET MASTERS/TEENS DIVISION WORKOUT
- 3 Rounds for Time
- 30 Medicine Ball GHD Sit-Ups (20/14 lb)
- 10 Sandbag Cleans (150/100 lb)
The workout shown above was the version performed by 16-17 and 35-49 age divisions (the workout was not performed by individual athletes in the open division).
Source: Anthony Rodgers Photography
14-15 / 50-59 Divisions
10 sandbag cleans (100/70 lb)
6 sandbag cleans (100/70 lb)
MIDLINE ACTIVE SHOULDER
“The L-Sit may be the most effective ab exercise. Athletes that can hold it for 3 minutes subsequently find all other ab work easy.” Greg Glassman.
abs workouts – 3 Rounds for Time
- 1 Barbell Complex*
- 10 second L-Sit
- 2 Barbell Complexes*
- 20 second L-Sit
- 3 Barbell Complexes*
- 30 second L-Sit
*1 Barbell Complex consists of: 1 Snatch Deadlift + 1 Hang Snatch + 1 Overhead Squat + 1 Snatch Push Press
- Round 1: 135/85 lb
- Round 2: 155/105 lb
- Round 3: 185/125 lb
This workout can be done at a slow and steady pace. It can be done as a warm-up or accessory workout in order to address weaknesses or instability.
This workout can be scored by total weight, time or not at all depending on the intent.
For intermediate/beginners the weight can be reduced on the snatch. Kettlebell swings combined with overhead squats can be subbed for those who are no proficient in the snatch. A bent knee raise can be subbed for an L Sit.