Mark Vácha's tips for Open Workout 23.2

Author Marek Vácha and RUFF training team

Let's take a look at the second open workout for 2023 and how to beat it in the best possible way.

What is it all about?

WOD 23.2 consists of two parts, A & B. The first part is a 15 minute AMRAP consisting of the following two exercises:

23.2A:

AMRAP x 15 min.

• 5x Burpee Pull-Ups
• 10x Shuttle Runs (1 rep = 2x 7.62m)

*each additional round 5x Burpee Pull-Ups (= 5-10-15-...)

Running Clock x 5 min. (= 15:00-20:00)

• 1-rep-max Thruster (from the floor)

... in section 23.2B: your goal will be to find the maximum weight for one rep of the Thruster within a 5-minute time frame.

Warm-up

Just like in the previous week's workout 23.1, a good warm-up will play a crucial role. Since the first part of workout 23.2A consists of only 2 relatively simple exercises, the overall intensity of the combination will be high. This is not to encourage anyone to start the workout at full speed pace from the beginning (...probably not the best idea of the day), but rather to point out that it will get uncomfortable relatively early on. Your tempos are going to go up whether you want them to or not, and it would be wise to get sufficiently out of breath again during the warm-up so that you don't "hit the wall" after a few minutes of the workout.

1. General activation of the body, warm-up

5-10 min. Air Bike @ easy pace

... there is no need to think of anything special here, it is important to warm up thoroughly, to blood the body before the rest of the warm-up.

2. Part of mobility, propulsion

There is no need to spend any extreme amount of time here, however it will definitely be nice to try to move the shoulders and hamstrings/calves in general in some way. For example, you can use the following exercises:

• Elephant Walk Step

1 set / 20-30 reps

• Kang Squat

1 set / 10-15 reps

• Wall Angel

1 set / 10-15 reps

• Single Leg Deficit Calf Raise

1 set / 10&10 reps

3. Specific Warm up

The last part of the warm up will be used mainly to:

1. climbing your way up to the base for the Thruster
2. Trying out the race combination for 23.2A and getting some breathing in

1) Thruster warm-up

• Climb up to approximately your base weight for 23.2B

2) 2-3 Sets:

• 3-5x Burpee Pull-Ups
• 5x Shuttle Run (2x 7.62m)

@increase intensity each round

- 1 min. rest btw sets

3) 1 Set:

• 1x Thruster @base weight for the 23.2A portion

- Transition to axis directly without pause after last set of 2)

... then take a 5-10 min. break and start the 23.2 workout straight.

Game plan & key points of the workout:

This is a long workout that includes two simple exercises, which means the workout allows you to go at a fairly high tempo. Prepare your head for the workout to hurt a lot early on.

The most important thing to focus on will be:

• Push through burpees (separator), on the shuttle run go a sustainable pace...calmly walk first, and then only start running
• last minute push = paincave state

Below are the key points to each exercise from my perspective:

Burpee Pull-Up

1. Think about where you are strength-wise, whether pull-ups are giving you a problem or if they are cool

   • if you can do them relatively well - it's a good idea to use the strict technique as it's the fastest
   • if you're not so good strength-wise, I would go for the kipping technique (= if you don't do 10 strict pull-ups = go kipping from the beginning)

2. during the kipping technique, use your knees more (push them up) to save strength - knees knock
3. stepping up burpees / only at the end maybe both legs / alternate legs
4. you want to take advantage of a fast drop to the ground, not a braked jump
5. choose the right trapeze
6. what to watch for with BPU: hands in front of the line / chest on the line / push off the line (feet touching the line = slightly behind it) ... it's good to stick a line under the trapeze so you know where the approximate centre of the trapeze is
7. using grips is unnecessary for strict execution / for kipping technique use grips with hand holes

Shuttle Run

1. you definitely don't want to do laps, but run straight
2. try to make quick transitions
3. make sure you always turn the same (same steps) / change sides
4. don't run fast, but turn fast
5. don't stutter/jump before turning
6. it will help you to keep the same number of steps per distance

Cluster

1. think about your technical execution of the squat claen = you have the option to either go Power Clean + Thruster first (= if sq. cl. technique is a problem foryou), or go straight Cluster (drop to squat straight from the ground)
2. if you choose to do Power + Thruster = bring your legs into squat position
3. make sure you don't just hold the axis in your fingers
4. don't lean into the press phase
5. start the first lift in the 90s. no longer, give yourself 3-4 attempts
6. last weight just before TC

For me everything important. Good luck.

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