Description

Send us a text

2024 QUARTERFINALS PREP

The Open does not matter.

QUARTERFINALS

6 days instead of 4

Overall 

• Higher tension requirement than Open – strength increases in value
• Higher density than Open - more bottlenecks, more grouping of scores
• Both of these have lead to lower work rates than Open

Commonly tested movements (for most of these hit 2x per week):

• Rope Climb
• GHD Sit-Up
• HSPU/Strict HSPU/WFHSPU
• Battery + Box Jump
• Total/max or near-max contraction
• Row
• Dumbbell Overhead Lunge/Carry/Shoulder to Overhead

 Other movements I am including in training weekly at this time:

• Pistol (tempo)
• Shuttle Runs
• V-Ups
• Wall Balls
• Crossovers
• Ring Muscle Ups

Trends and training

Last year the density requirement became a lot more pronounced

I am prioritizing this in training with fewer transitions, bigger sets in a single pattern

Examples: 

30 Cal Row @1400/1100+ cal/hr
Max UB WB @20/30# to 9/10’ 

For Time
21 WFHSPU
Rest 1 Minute
9 RC
Rest 1 Minute
21 Strict HSPU
Rest 1 Minute
18 RMU

SEMIFINALS (sample size last year, prior to that all the SFs did their own thing and it was a mess)

Same trends from Open to QF 

• Higher tension – strength more valued
• Higher density – more bottlenecking of scores, strength more valued

Every single workout had VERY high tension contractions – the strongest moved on (heavy sled, RMU with backpack, Linda, max snatch, 60% snatches, 50% OHS, WFHSPU, seated LLRC, heavy bag) 

Very exclusive cutline 40/region 

Aspiring SF athletes do well to target in-person regional competitions to develop the skill of competing and to make memories