STRATEGY
16.4 is a beastly chipper which begins with a relatively heavy pull.
Below is a summary of tips for this workout:
MANAGE THE PULLS
Have a game plan of how you're going to break up the deadlifts and stick to it. DO NOT just go all the way through unless you can easily pull all 55 at once. Think something like 15-10-10-10-10. Don't yank without thinking.
MANAGE THE PULLS
Have a game plan of how you're going to break up the deadlifts and stick to it. DO NOT just go all the way through unless you can easily pull all 55 at once. Think something like 15-10-10-10-10. Don't yank without thinking.
If you're not super comfortable with heavy deadlifts, make the sets lower than you would think. This is a lot of volume at a relatively heavy weight.
SLOW AND STEADY ON THE ROW
If you're going to have time for the HSPU: Don't yank away like a madman here. Pull big on the rower and push with your heels. Try not to use your arms as you're going to want to save them for the HSPU. Try to get at least one calorie per row and hope that you get some doubles.
If time is running out and you're not going to make the HSPU: Don't worry about arms vs legs and get as many big pulls as possible. Same information goes here where you should be trying to get at least one cal per row.
REST INTELLIGENTLY
Have a plan in between your breaks of deadlifts, wall balls and HSPU (if you're beastly enough to get there). Drop the bar, breathe five times, then pick it back up. Drop the wall ball, breathe three times, then pick it back up. DO NOT waste time staring and wishing that the workout is over. Keep moving and keep managing the movements.
REDLINE TIMING
If you're an elite athlete or average Joe, this probably won't be a big deal. Just keep moving and break up the reps in all the sets in submax loads. Keep moving. Keep resting. Keep moving.
CONSISTENT WALL BALLS
Toss that ball high enough and don't waste reps. With a possible 220 reps in this workout, you want to be efficient. Aim higher and make sure you hit that target. Receive the ball and pop back up.
SLOW AND STEADY ON THE ROW
If you're going to have time for the HSPU: Don't yank away like a madman here. Pull big on the rower and push with your heels. Try not to use your arms as you're going to want to save them for the HSPU. Try to get at least one calorie per row and hope that you get some doubles.
If time is running out and you're not going to make the HSPU: Don't worry about arms vs legs and get as many big pulls as possible. Same information goes here where you should be trying to get at least one cal per row.
REST INTELLIGENTLY
Have a plan in between your breaks of deadlifts, wall balls and HSPU (if you're beastly enough to get there). Drop the bar, breathe five times, then pick it back up. Drop the wall ball, breathe three times, then pick it back up. DO NOT waste time staring and wishing that the workout is over. Keep moving and keep managing the movements.
REDLINE TIMING
If you're an elite athlete or average Joe, this probably won't be a big deal. Just keep moving and break up the reps in all the sets in submax loads. Keep moving. Keep resting. Keep moving.
CONSISTENT WALL BALLS
Toss that ball high enough and don't waste reps. With a possible 220 reps in this workout, you want to be efficient. Aim higher and make sure you hit that target. Receive the ball and pop back up.
If you don't think you'll be able to get the next ball up, drop it and don't waste the energy trying. Efficiency. Efficiency. Efficiency.
FUEL APPROPRIATELY
This has been a common theme with this Open -- EAT SOME CARBS! Your body is going to be glycolytic (using carbs) very early on in this workout and this is very taxing on your nervous system.
FUEL APPROPRIATELY
This has been a common theme with this Open -- EAT SOME CARBS! Your body is going to be glycolytic (using carbs) very early on in this workout and this is very taxing on your nervous system.
