This training block runs for 7-weeks in the lead-up to the Open. You will have 10 training sessions/week. Our main focus is, of course, on getting you Open ready. 

There is a weekly active recovery session on Sundays to complement your training (so you don't need to build it up yourself via our active recovery page). We will work all the way through the next 7-weeks (some weeks harder, some easier) and do a short taper on the beginning of 1st Open week. If your body needs an easier week before this, don't hesitate to get in touch with us via InterCom.

Here are the typical week schedules for each stream (there will be some variation from week to week on these as move through the training block):

WL = Weightlifting
​STR = Strength work
​SPP(C) = Open specific workouts
​SPP(S) = Sport specific skill work/practice
SPP(SF) = Gymnastics fundamentals training
​COND(SPP) = Sports specific conditioning intervals
COND = Monostructural (run, row etc.) conditioning intervals (few other movements might be mixed in on occasion)
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Most of the movements we’ve chosen for each session are either common (e.g. thrusters, overhead squats, chest to bar pull-ups, toes to bar, muscle-ups) or potential (e.g. handstand walks, pistols) Open movements. Both the strength and conditioning progressions are built to prepare you for the Open. We want to give you an opportunity for as much specific practice as possible in this training block. 

Each of the streams (Engine, SPP, Strength) will approach the Open preparation from a slightly different perspective. 

Remember that each stream has all the components to be a complete program. You will get a chance to practice all the skills you need for the Open regardless of which stream you choose.
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​Choose Engine - If you need to keep working most on your conditioning to be ready for the Open. 

Choose Strength - If you need to keep working most on your weightlifting and strength to be ready for the Open. 

Choose SPP - If you already have a strong base and want to get in as much practice as possible on the Open style movements and events.

What if I’m not doing the Open this year?
Choose either engine or strength stream. While we’ve chosen the movements and progressions specifically for the Open, they will still help you build your base strength and conditioning in preparation for the rest of the upcoming season.
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