This is the first open workout in a while that has legitimately intrigued me. It is well written, and if planned out correctly, I think it can really boost your score.
So what are we looking at......
14 min AMRAP
60 calorie row
50 toes to bar
40 wall balls 20#/14# 10'/9'
30 cleans 135/95
20 muscle ups
I'm only going to assume for the girls, the separator for regional athletes will be how many muscle ups they can get into the 20. Guys, it might be if you can get into the second round. Here's how I plan to pace this out, and how I would advise my class members to attack this.....
1) 60 calorie row. Whenever there is a row at the beginning of a workout, it is ALWAYS A TRAP! This is a trap. You need almost all of these muscles later on in the workout. I would row at about 80%.
**Edit** After some consultation with various rowers.....a row for calories is different than row for meters. The higher your calorie per hour rate is, the more efficient calories you will stack up per meter rowed. So the same person could row 60 calories and only row 800m, or 1000m, depending on the intensity. Pull the damper up slightly higher (no higher than 6!) and keep your stroke rate down. Take strong powerful pulls and make your recovery part of the stroke longer than normal.
2) 50 toes to bar. Here's the tricky part. This is where the lactic acid can build up. Now if you are incredibly efficient at toes to bar, big sets might be okay, they don't take much out of you. My max effort toes to bar sits at right around 30. So could I do 15-20 out of the gate? Probably. But I'm not going to. I plan to split things up this way: 8-7-5-5-5-5-5-5-5......and those last couple sets of 5 might break down even more. The goal here is to keep my lactic acid levels down that come with doing huge unbroken sets, and keeping the rest relatively short. I would also not keep what I call "active shoulders" on these toes to bar. You're going to need them later :) Loosey goosey.
Now.....for class members, the biggest inefficiency I see is when people do what I call a "double kip" in between each toes to bar. The get their toes up to the bar, they arch, they do like a half toes to bar, they arch, then they get their toes up to the bar. You are spending twice as much time on the pullup bar as you should. I would rather see a single, then drop, and another single.
3) 40 wall balls. Again, keep the heart rate down......don't go to failure, but try to stay above sets of 5. I might go out with a set of 10 and I'm assuming I'll be so tired I'll just play it by ear from there. But pick up that ball, even if you don't want to! A small tip I would give to people that tend to have accuracy problems on their wall balls, follow through with your hands on every throw. Point at the target, don't pull your hands away as soon as you release the ball.
4) 30 cleans. Singles only. Try to hit sets like 6-5-4, but only in singles. So I might hit 6 singles, rest 5...4...3...2...1 then hit 5 singles.
5) 20 muscle ups. This is going to be the grind and will probably depend on the athlete. I do better in sets, using my momentum from the fall of my previous muscle up to help me get back up to the rings. I might start out in a single set of 3.....then 2s and 1s. Probably mostly 1s (as much as I hate to say it!).
Good luck and have fun! This is definitely a one and done. :)
