How I did in 16.1?
16.1 was rough but 16.2 won’t be much easier! I didn’t expected such long workout in the Open. I am pretty lightweight guy so I didn’t had any problems with burpees (btw I love burpees) but these overhead lunges were difficult. I had hard time keeping tempo on them and doing them after round 5 wasn’t easy.
But I was able to hit 9 rounds + all lunges + 5 burpees = 244 reps which was just enough for 881st place from 27 159 in Europe (top 3.2% for now).
As I said in previous post I recommended to split chest-to-bars into smaller sets and I did exactly that which allowed me to calm down my hearth rate and keep tempo on lunges and burpees. Check video of me doing 16.1.
16.2 is …
Beginning on a 4-minute clock, complete as many reps as possible of:
15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
7 squat cleans, 315 / 205 lb.
Stop at 20 minutes.
This workout begins with the athlete standing under the pull-up bar. At the call of “3, 2, 1 … go,” the athlete will have 4 minutes to perform 25 toes-to-bars, followed by 50 double-unders, and then 15 squat cleans. If all 90 repetitions are not completed by 4 minutes the athlete’s workout is over, and they will stop and record their score.
If all 90 repetitions are completed within the 4-minute window the athlete will earn an additional 4 minutes to perform another 25 toes-to-bars, 50 double-unders, and 13 squat cleans, this time at a heavier weight. If all 178 repetitions (90 from round 1, plus 88 from round 2) are completed by the 8-minute mark, the athlete will begin another round and their time cap will be extended by an additional 4 minutes. At each round, the weight of the clean will increase while the number of reps of the clean will decrease.Once a round is completed, the athlete may immediately begin their next round. They do not need to wait for the 4-minute round to end before moving on to the next round. This pattern of earning additional time will continue for up to 20 minutes, as long as a full round is completed before the next cutoff.
My 16.2 strategy to hit top 5%
I have to tell I am very impressed by Bailey and Guðmundsson that was incredible for most of us 16.2 will be much different.
Hitting top 5% in 16.2 will be much harder for me than it was in 16.1, I am a smaller guy and my max squat clean is about 245. My goal is to finish 2nd round and if I can do it hit few reps in 3rd round.
- The most important thing in the 16.2 that will save you the most of time:
- In this workout, another person may assist the athlete in changing the plates on the barbell during the workout, or multiple barbells may be used.
- In case that something bad happens to your favorite rope – prepare spare rope.
- 25 Toes-to-bars, that’s a lot for 1 round!
- If you know you would end this round and won’t go on toes-to-bars again do one huge set and finish it with few quick small sets.
- If you know you can make it to next round, be smart and go for smaller sets so you can finish toes-to-bars in next rounds.
- For example: I am thinking about ending in 3rd round. I will do 5×5 in 1st rounds, 5×5 in 2nd round and probably 15+4+3+3 in 3rd round.
- 50 Double unders if it is your weakness, 16.2 would probably end for you in 4 minutes, there is nothing you can do with it. For rest of us go unbroken, there is no need to rest.
- Squat cleans there is no need for multiple reps, go singles all the time (even Dan didn’t go for multiple reps). Go unbroken only if you don’t have enough time and there are still many reps left to finish round.
- For example I will have 20 seconds and 5 squat cleans left in 2nd round, there is no time to do singles so I will try to push and do them all unbroken to finish 2nd round.
Edit: My score in 16.2
It was rough! I have done 7 squat cleans with 225 lbs (102kg) which is total of 260 reps.
I was going for T2Bs in sets of 5×5 but in 3rd round I had to do 5, 3, 3, … and some singles. DUs were unbroken and I had about 150 secs for squat cleans but it was too heavy for me (my PR is 110kg) so I was able to do only 7 reps. All squat cleans were singles.